The rebound bag is an invaluable training tool for boxers, as it allows them to train their punch speed, accuracy, and strength all at once against a punching bag that simulates the movements of an unpredictable opponent in motion. There are some precautions one must take, however, to assure that they get the most out of this bag without sustaining any significant injuries.
For one, it is advisable to use hand wraps or bag gloves while using the rebound bag in training. This is done to minimize the impact it may have on your joints, as well as to prevent possible abrasive injuries. Hand wraps are most commonly found in varieties made of cotton and are made to wrap around one’s wrist, thumb and knuckles. On the other hand, bag gloves are designed specifically for boxing training and are often lighter than competition gloves.
To start training, simply position yourself directly in front of the rebound bag, and get into your natural fighting stance. For right-handed boxers, the body should be naturally angled to the right, with the left hand a few inches ahead of it. The front foot should be directed in a direction that is slight to the right of the target, with front toes in line with the right heel. For left-handed boxers, more commonly known as southpaws, the inverse is true.
Jab away at the bag, and move around as you hit it. This will allow you to train how you shift your stance to keep landing good hits on a moving target. Staying still against a moving opponent will get you nowhere.