i might just be a begginer but in my 2nd month i already had the speed bag down and i'll you one of the things that i used to get it right in your head keep the 123 rhythm (once you get used to the rhythm you wont need to) it may sound lame but before you go to bed try to imagine yourself hitting the speed bag (not physically standing or anything)and you'll see improvement(kind of like a meditation)hope it helps.