In your first solo bag class, we laid the foundation: stance, basic punches, and how to make the bag your training partner. In this second session, we’re going to continue building coordination and accuracy, while adding a bit more flow to your combinations.
Working on the bag is one of the most effective ways to sharpen technique without a partner. The bag never complains, but it does tell the truth—if your strikes lack balance, power, or precision, you’ll feel it instantly.
Objectives of This Class
- Improve coordination between hands, feet, and body movement.
- Build accuracy by consistently targeting the same strike zones.
- Develop rhythm and flow through simple but effective combinations.
Warm-Up (5–7 minutes)
- Shadowboxing in Front of the Bag
- Move lightly around the bag, practicing footwork and basic punches.
- Focus on smooth breathing and staying relaxed.
- Bag Taps
- Lightly touch the bag with jabs or push kicks (teeps) to wake up your timing.
- Don’t worry about power yet—just establish control of distance.
Main Drills
1. Jab–Cross with Reset
- Throw a clean jab, then a cross.
- After each combo, step back and reset your stance.
- Aim for the same target spot every time—visualize your opponent’s chin.
- Do 3 rounds of 2 minutes each.
2. Adding the Lead Hook
- Combine: Jab → Cross → Lead Hook.
- Keep your hook tight, elbow bent at 90 degrees, pivoting the lead foot.
- Reset after each combo.
- 2 rounds of 2 minutes.
3. Jab–Cross + Low Kick
- Throw jab–cross, then pivot your hips into a low roundhouse kick.
- Focus on balance—don’t fall forward after the kick.
- 2 rounds of 2 minutes.
4. Flow Drill – Continuous 1-2-3
- Keep cycling jab–cross–hook repeatedly without stopping.
- Maintain a steady rhythm, hitting the bag lightly but consistently.
- This builds endurance, timing, and smooth coordination.
- 3 rounds of 1 minute with 30s rest.
Accuracy Challenge
Pick one small spot on the bag (like a piece of tape or logo).
- For 1 round of 2 minutes, throw only jabs at that exact point.
- This teaches you to strike with precision instead of just “hitting the bag.”
Cool Down (5 minutes)
- Light shadowboxing around the bag with relaxed movement.
- Stretch shoulders, hips, and legs to keep your body loose.
Common Mistakes in Solo Bag Work
- Overpowering every strike: Beginners often try to hit as hard as possible. Instead, focus on clean technique first—power will come.
- Flat feet: Always stay light on your toes, ready to move.
- Ignoring defense: Keep your guard up after every strike. The bag doesn’t hit back, but in a fight, your opponent will.
Final Coach’s Notes
Remember, this is still beginner level. The purpose isn’t to look flashy or knock the bag around—it’s to build habits of coordination, accuracy, and discipline. Treat the bag as your training partner. Respect it, listen to the feedback it gives, and you’ll improve quickly.
With consistency, your strikes will become sharper, and soon you’ll feel ready to add more advanced combinations and power.
