oh fear not, i need no primer on the speed bag as ive had one since i was 6 years old and there isnt anything on it that i cant do...i still dabble in it. i used to use it no less than 6 rounds a day. now i use it about 6 rounds a month just to stay sharp on it. fact is, rolling the bag is good for conditioning and its good for coordination and its good for developing longer terms of intense focus. otherwise, slipping and weaving and measuring inside shots is the more practical use of the speedbag, which is sort of what ive resorted to these days because it was no longer challenging to me to roll the thing with any particular changes or rhythms. fun tool...more useful than mitts? not a chance in hell.