Video: 6 Heavy Bag Boxing Drills for Beginners by Tony Jeffries. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
Bag intervals push your conditioning while forcing you to keep technique sharp under fatigue. Short bursts mimic the pace of a hard exchange.
3 key details
- Hands come back to guard after every combination.
- Exhale sharply on every punch.
- Keep moving your feet between bursts.
Your 10-minute home drill
- 1:00Shadowbox warm-up
- 4:0020s all-out / 10s easy on the bag
- 1:00Walk and breathe
- 3:0020s / 10s second block
- 1:00Cool-down stretch
Safety
Wraps and gloves on; scale the effort to your fitness level.
Instructor disclaimer
Follow your instructor's version. Schools and styles teach this technique differently. This page is general education, not a substitute for qualified instruction.
