The double-end bag is – to put it mildly – tricky. It is also another great way to get in a fun workout and work on footwork as well as hand and eye coordination. The main thing here is do not try to punch with power! You should be punching lightly and with speed.
One more big difference between this and the heavy bag – the double-end bag will punch back! When I say hands up, slip left or slip right you’ll find out quickly if you don’t, the bag will smack you upside the head. Fortunately, it will not hurt, other than your ego which is a good thing because now you will focus more on footwork which is a great leg workout too!
Do 2-minute rounds with a 30-second rest.
Round 1 – stand close to the bag, throw light 1,2’s rapidly/lightly for the entire 2 minutes. The bag should barely move
Round 2 – stand close to the bag, and throw light hooks rapidly/lightly for the entire 2 minutes. The bag should barely move
Round 3 – Snap a left jab. As the bag starts to rebound, quickly slip to the right, and then move back into position, ready to throw your next punch. Repeat practicing the jab and slip until you find your rhythm.
Round 4 – (Double Jab-slip right.) Throw two quick jabs and then slip to the right as the bag fully rebounds.
Round 5 – (One-two-slip left.) Throw a quick one-two together (no full rebound of the bag between the left jab and straight right) and then slip to the left side.
Round 6,7,8 – (Jab-jab-straight right- slip right, slip left, one-two.) Throw a double jab, straight right, slip right, slip left as the bag fully rebounds and finish with a one-two punch.