Heavy bag punching is a highly beneficial power training stimulus for any athlete because it teaches you how to generate rotational force using your whole body from the feet up. It also helps develop balance, timing, and spatial awareness (proprioception). Since the objective of power training is to exert maximum force with maximum intention, it’s recommended that heavy bag work be done with a suspended bag that is heavy enough to exert maximum force against but still provides a dynamic form of moving resistance.

Speed and force come from balance and stability. Stay grounded when you throw punches by keeping both feet planted on the ground. If you're moving fast, you’ll breathe fast. But if your movements are relaxed and controlled, your breathing will be more relaxed and controlled. Your timing in boxing is established by position and distance. Being the right distance from the target (typically the length of a jab) allows you to maximize the rotational force of kinetic and elastic energy.

*One of the most important considerations in boxing training is protecting your hands and wrists by wearing hand-wraps (preferably elastic Mexican-style) or fingerless glove wraps.