The Ultimate Punching Bag Drill
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- Опубліковано 14 бер 2019
- Are you looking for ways to maximise the benefits of your punching bag workout?
It’s really important not to view your punching bag work in isolation, you need to work it into an overall development program.
In this video I walk you through a great punching bag drill that will keep you challenged in all of your punching bag work.
It also provides a great basis for counter punching, which is always a bonus.
The video is in 3 parts:
1. Preparation - designing your punching bag session using drills
2. Execution - a demonstration of the punching bag session
3. Review - a summary of our punching bag drill work.
The key to this punching bag drill is using your ranges (edge of range, long range and mid range) and sequencing boxing skills together in the form punch - foot move/body move - punch.
In Round 1 you use 1 and 1, Round 2 we go 1 and 2 and in Round 3 we go 1 and 3.
The represent how many punches you throw on the punching bag with the ‘and’ being any other defensive skill e.g. lay back, roll, slip etc.
This approach means that you are automatically defending the likely response to your first punch, and then automatically delivering your follow up punch or punches.
This is where you are building the basis of a good counter punching style.
In each round of your punching bag session, you will throw combinations of no less than 2 punches, with the key point being the separator that you use - your counter punching separator.
You can vary the punching power and speed to create really dynamic punching bag sessions.
Think about building your punching sequences/combinations with attacks to the flank and centre line.
This is all about getting your boxing brain working, instilling discipline and building repeatable patterns on the punching bag. The boxing drills floor layout really help you achieve this.
Lots of different ways of approaching a punching bag session, this is just one and I hope that you enjoy working with it.
The gloves
The gloves I am using in the video RDX C4 Cortex eSeries - 12 oz. These boxing gloves are for punching bag use only, if you want to use your gloves with sparring, always go with 16oz.
Here’s a link for the glove in the UK:
rdxsports.co.uk/rdx-c4-profes...
Cheers
Fran
Here are 4 other ways that I can help you right now:
If you are thinking about beginner boxing, check out the 10 Beginner Boxer Skills playlist: • Beginner Boxer Skills ...
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To gain a solid understanding of bringing boxing skills together in a super-effective way, check out the 9 Boxing Drills to Build Style playlist: • Boxing Drills to Build...
If you would like even more structure and clarity, go and download your free book The Beginner Boxer Toolkit here - eepurl.com/dqop_X - Спорт
![FOOTWORK DRILL WITH HEAVY BAG [ LEARN RANGE AND DISTANCE ]](/img/n.gif)
Fellow scouser here, ive lost 6 stone through the basics of boxing (jump rope, heavy bag, jogging and pushups) and i love your channel, the lessons taught are superb and keep it fresh
Well done bro, how long did that weight loss take?
@@eduardosuarez2414 in all about a year and 6 months (diet and alcohol slowed my progress, especially the alcohol!) Stuck to it though and feel so much better all round
Hello lar. 6 stone! Jesus, well in, that's a proper result. Thanks mate, appreciate your feedback.
I love these videos! Thank you Fran!
Damn sandman back at it again! Loving the uploads and hearing from you this often bruh, keep it up. Big fan of yours from the US!
Thankss Fran. Really good stuff.
Top tier coach. Very good.
Thanks Fran!
Really great info, going to work this next training session.
Excellent video Fran as usual :)
Probably one of the best bag work videos on youtube and I’ve almost been through them all!
Great video as ever Fran.
Brilliant video coach, you have made everything click for me!
Top video, very helpful 👍
Amazing stuff this has helped me visualized a lot better when I need to do what the guidelines you have on the floor really excellent stuff detail coach thank you💯🥊🙏
Such good content. Thanks Fran 👍🏻👍🏻
Great video Fran. Please make more videos on outside fighting. Thanks
Im a great fan since many years Mr sands much love from germany
Using the feet to create angles, I'm big on that, alot of fighters fail/forget to use there feet to create angles, space for themselves, great vid Fran.
Great tutorial! Good job coach !
Thanks again
Great job on this 💪 one keep up the awesome job 👍👏
The best thing that makes me keep coming back to you is: you try to keep everything as simple as possible. I wish if you also have video on double end bag..
Best Coach
You have great tips Fran this is my first time commenting on your videos those gloves are awesome I can tell because I have a pair of 12oz bagloves from ringside greetings from Mexico... awesome moves
Great drills got so many variation, I have been in this morning, working on setting up switch hitting by moving backwards in defence but switching into south paw as I retreat and surprising the opponent with my new best weapon dominant hand check hook and a power left uppercut from hell. Because there moving forward with confidence they don't seem to see the switch in power angle and feet, oh and the and is a slight dip as the left upper cut comes in. I'm going to give it a whirl in sparrin tomorrow :)
This is fantastic stuff. Everyone no matter their discipline, should have a look at this if they are serious about being able to defend themselves on the feet.
beautiful. thank you very much.
Nice video fran sands. 👌🏼
Always informative, practical boxing tips, with detailed explanation.
Cheers, Fran.
You're welcome pal, thank you
Fran the Man!!!🔥🔥🔥🐐
Thank you friend
im learning a lot from you you're a good coach
This was very helpful
thanks Tony
great content thank you for the knowledge @ Fran Sands
I need this video thnkz sir
Lots of love from India...
good job. maybe after completing pattern end with an exit plan or some kind of defensive manuveer. keep up good work!
Thank u very much sir! This is gold.
Glad you enjoyed it👍
Mr Sands
I shall be on this tomorrow a.m.......many thanks coach
Great explanation of the ranges . Easy to understand especially with the floor diagram. Thanks!
I see you counting like a drummer. Thanks for the lesson coach!
👍💪Thenks
You have subscribers from Russia too. Thanks for your work, your tips are very informative, especially for beginners like me.
благодарю вас pal :-) Russia, the true home of classic amateur boxing!
Man, I Miss Watching these Videos!😀👀👍
thanks for the holy grail bruh
Nice to see some good old fashioned Sands on the HB , I personally prefer the double ended bag for agility and overall "just keeping in shape" and when I start feeling soft I throw the 100 pound everlast. The HB definitely has just enough resistance to increase muscle mass and bone density in as little as 2 weeks for me. I went for this full drill , ran it for 10 rounds , I feel faster after resting oddly enough . anyhow had lots of fun with this drill using variations like you suggested in the beginning . BTW wife got mad about me taping the floor all the time lmao ! She saw this video and gets it now :) TY and still my favorite online coach/trainer , Cheers Bro.!
Hello buddy, nice to hear from you again - distinctive name :-) I love the double-end bag too, did a few rounds on one yesterday - really versatile piece of kit. Glad that the drills helped and even happier that Mrs DronePilot has bought into our drills :-)
Oh and my boys are taking to boxing nothing serious more for fitness and know how but also the love of the art. They learn quick and they also listen so it makes it easier. I don’t think they love it as much as I do but we are having fun and training pretty hard!!
Brilliant that John, must be great fun! Tell the boys to keep on enjoying it, they are learning special skills!
I love your modesty Fran , if I could hit the heavy bag anywhere near as good as you I’d be made up mate
Thanks Paul...Hope all is well with you👍
This guy is fuccin 👍🏿
Love from india 🥰
Fantastic video!! Not sure I got anymore room for tape on my floor lmao 😂..
:-) . Lay them all done one of the other John! :-)
Классный тренер
This guy is frigging awesome as fuck......
Thank you so much coach awesome video! I don’t have any boxing gyms near me so I have learned a lot from you. Coach I feel like my left hand is really weak, how can I improve my left hand? I can’t punch with a lot of power with left hand
Robloxgamer5125 1 use it more and more, more than your right even if you don’t want too and it feels unnatural, im no expert like Franny but if you want to improve practice makes perfect.
Greggo EFC alright thank u man!
Take note of what Greggo said. I'm right handed, but if you were to deny me the use of one of my hands in a fight, I would keep my left all day long. Use hooks and uppercuts, but learn to love a good, strong jab :-)
Fran Sands thank you so much!
First one!!
I wish Fran was my Dad. Not sure how that would work being that I'm 48.
It's 2019 mate, just identify as a 13 year old, pack a bag and go round his house in time for Coronation Street. He'll have his missus make your dinner, and you'll be feet up in the lounge eating fish fingers in no time.
Well I'm willing if you are Jon hahaha. Top comment mate, brought a proper smile :-)
Why would you want anyone to be your father, literal or proverbial? Nobody will save you. Be your own master.
Hey frank! Mexican boxer right here, was wondering if you could teach a drill or explain the Mexican style, would be really helpful!
Solio Avilez yeh pretend you are in a phone box
First ! , which means I'm the best at fighting now .
Yes you are the first...
@@7mhoneyvlogs541 I say give him it... your the best mr Wiggles! ☝️🥊😃
When you're a professor of boxing. I would hate to cross Fran. lol out of the blue dude just knocks you out with a combo.
MANIFIQUE vidéo coach yassine d Algérie
Needing someone like you up here in Edinburgh, always been told I’ve had loads of potential and I chucked it at a young age... now I’m 20 and I’m 94kg last time I fought I was70kg 🤣 but im mostly muscle, could probably get down to 85. I’m a left handed orthodox boxer with power in both hands. Please help me lad 👍🏼😆
Hello Ross, nice comment, thanks mate. Just get back in they gym. 20 is no age at all, especially if you've already got bouts under your belt. Time for a 2nd push kid😉. Also, as a lefty, try southpaw...it makes sense, lots of benefits👍
Fran Sands I’ve boxed orthodox all my life mate it’s fully natural, although I’ve been practicing my southpaw. Very strong had almost like it’s a back hand but closer to the opponents face. Feet work is a bit off as well so once gyms open up I will be back at it, keep an eye out for me 😆😤
Coach for someone who looks 60 you move better than a lot 20 year old.
Would you ever teach this with a third phase of attack?
Yes absolutely. Provides additional intensity to the assault
Do you coach in a gym in liverpool ? Im based there!
Aaron URIAH YASHARAHLA yes
awesome can I attend ?! Which gym is this ?
Dear coach thank you for your fantastic lessons in boxing it helps me to improve my knowledge god bless you hamed khalaj
12 ounce boxers disliked that video
4:23
Old man moving
Hey, can you make a video about bare knuckle boxing?
Nicholas He’s an ABA boxing Coach why would he do that dummy. If you want bare knuckle go to BKB UK.
Hi Nicholas. Not my area of expertise I'm afraid pal, sorry.
In the video you say you would never let anyone spar with 12oz gloves, what is your reasoning for this?
I thought the weight of the glove is meant to suit the weight of the fighter. As in a 60kg male should use 10-12oz and a 90kg male would use 16-18oz etc
10oz (or 12oz for 67kg+) for competition. For sparring, regardless of weight, 16oz. The lighter the gloves, the more chance of concussions...I don't want concussions.
@@myboxingcoach Ah I see. Thanks for the reply Fran, been binge watching your videos and learned a lot.
I train at Kicboxing & also a Muay Thai club and they both let everyone spar in whatever gloves they want. I've been using 10oz and most seem to use 10oz too, and some even have those really cheap 20 quid ones that have virtually zero padding.
@@Kian19870 No worries Tommy. I'm part of the school of thinking that most of the damage done to a boxer is done not in competition, but in training in unnecessarily hard sparring. That's not me being soft, I know some very tough pros who think exactly the same. A person's well-being should be cherished above absolutely everything. Thanks for the question mate. Maybe if you set an example by wearing 14's and explaining why, you might change a little of the culture around wearing the 10s ;-)
@@myboxingcoach I completely agree with you on that. And yes I intend to get 16oz gloves and voice my reasons why to the muay thai coach as he is a cool guy. My kickboxing coach however is an older guy that is set in his ways and he doesmt respond well to anybody questioning his methods lol.
In the leadup to a competition would you have someone use 10oz or 12oz? Or is it strictly always 16oz?
@@Kian19870 Strictly 16s Tommy. On fight day, when those 10oz comp gloves go on the boxer feels like they are bag gloves...that's a big psychological boost on fight day :-)
Which idiot gave it a thumbs down......