Quote Originally Posted by Chris Nagel View Post
Listen, you don't have to hit it in the typical bicycle motion that you see everyone do. The speed bag is most misused and misunderstood pieces of kit that you see in a boxing gym but it doesn't have to be. Practice throwing your punches as well as setting up your punches on the bag.

For starters, keep the bag in motion with your jab, then when you can do that add a straight right to the mix. Next you would learn how to set up your punches with a step. For instance, step to the right and come back with a right cross, or step to the left and throw a left hook, all the while shifting your weight as you throw your punches. Be patient at first, you don't always have to hit it on the first rebound.

When you got that all down, start moving around the bag in a small arc working the same combinations that you'd use on an opponent. It's a good idea to finish your combinations with a jab or sometimes a left hook to get back into position. You can also step off to the side to avoid an opponent's counter. There is so much more that you can do with it too. However you train you need to develop good habits, don't let your guard down, don't back straight out, or stand still to admire your work. The best advice is that no matter what you do, always train with an opponent in mind.
The first gym that I trained at taught me to use the speedbag like this. I never really mastered it fully, but I incorporate some of these principles into my speedbag routine. I try to alternate between the typical "bicycle" way and getting a rhythm with my a jab and straight right. Generally, I enjoy using it at the end of the workout for a final shoulder burnout. I also find that that helps build rhythm for punching on the balls of my toes.