Video: 7 Beginner Heavy Bag Drills For MMA, Muay Thai & Kickboxing by Sean "Muay Thai Guy" Fagan. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
MMA bag drills mix punches, kicks and knees in combinations and rounds. They build power, rhythm and smooth movement between strikes.
3 key details
- Mix punches and kicks within each combination.
- Move after every combination.
- Keep a steady pace across each round.
Your 10-minute home drill
- 2:00Warm-up
- 2:00Punch combos
- 2:00Kick combos
- 3:00Mixed strike rounds
- 1:00Cool-down
Safety
Wrap your hands and pace your rounds.
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.
