One of my pet peeves is watching folks stand stationary in front of a heavy bag and slug away. I am not sure how that is helping their boxing skills. The way to use the heavy bag for more than just a conditioning tool is to view the heavy bag as a live opponent. In order words, pretend that the heavy bag can hit you back and move your body accordingly. Intersperse your punching with defensive maneuvers and footwork. See the short clip below for an example of using this approach to heavy bag work.
Introduction A basic understanding of physics can lead to an improvement in athletic performance. One concept from physics that is especially relevant to boxers and other combat sports participants is "power." The colloquial term for power in the context of sports is "explosiveness." Power is defined as the rate at which work is done. For example, if you watch Mike Tyson's boxing matches from early in his career you will see explosiveness or power in action. The ability to quickly apply enough force to knock someone out before they knew what hit them is "power." In physics, power is expressed in watts. For example, the power used for walking is about 280 watts. The power used for playing basketball is about 800 watts. The power used for sprinting is about 2,415 watts. The power used for boxing or MMA would probably rank somewhere between 800 and 2,415 watts. The Work Component of Power In physics, work is define...
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