speed bag basics

[Bruce]

how do you do a fist roll?

Say, while we're on the subject, on fist rolls... any tips on the reverse fist roll? I seem to be struggling. Not sure where, on the fist, the bag should hitting, and it seems inevitably, the bag bounces off a thumb. Any advice would be appreciated. Thanks!

[Speedbag]

Say, while we're on the subject, on fist rolls... any tips on the reverse fist roll? I seem to be struggling. Not sure where, on the fist, the bag should hitting, and it seems inevitably, the bag bounces off a thumb. Any advice would be appreciated. Thanks!

If the bag is bouncing off your thumb in a Reverse Fist Roll (R-Roll), then you may have a poor hand position behind the bag, but it can also happen if you have your hands angled a bit wierd on contact. The optimal place to contact the fist with the bag is "on or near" the large knuckle of the Index Finger, shown in a few pictures below.

I personally believe that R-Roll is THE hardest Technique to fully learn and control. Getting comfortable with your hands behind the bag is probably the most import KEY on this technique.

In the R-Roll you really don't "Roll" your fists over each other as much as either roll or hit next to each other. Trying to roll them over each other will often find them banging together.

You can learn the R-Roll using Method 2 described early for the F-Roll. Rather than frustrate yourself trying to endlessly (or luckily) make many fist contacts punching behind the bag, Start with doing a few Reverse Single Punches (RSP) with your dominant hand, then add one more fist (with one rebound) and do a Reverse Double Punch (RDP). Try to feel the contact on the Index knuckle or near it. Ideally after the second fist hits you can continue punching RSP with your non-dominant hand. It looks like this:

R_RSP ' ' ' R_RSP ' ' ' R-L_RDP ' ' ' L_RSP ' ' ' L_RSP ....

( if you can't continue punching with the second fist of the RDP, then simply stop the bag. That is not a big deal, and not the skill you are working on. Just use your dominant hand to lead the RDP.

Now, add 1 more punch, So instead of a RDP you will do Three repetitive punches with one rebound inbetween. This will be your
"3 punch Fist Roll"). Now keep punching afterward with your dominant hand (Right in this example)

R_RSP ' ' ' R_RSP ' ' ' R-L-R ' ' ' R_RSP ' ' ' R_RSP ....

notice above you are now starting and stopping on the Right (dominant fist). I like someone to keep punching after the three punch R-Roll, since you will need to learn to get "into" and "out of" this roll with the dominant hand, and the three punch is the simplest, shortest way.

Now add 2 punches to make it a 5 Punch Roll. This keeps your dominant hand in the lead and exit positions. At some point let your non-dominate hand start leading "in" and "out" of the roll for you will need that ability to do it with either hand.
When you can do a 5 or 7 punch R-Roll, try doing it with an even number of punches. This is more difficult before you will start and stop on different hands.

When you can control a 5 punch R-Roll, Try going from a 3-punch F-Roll to a 3-punch R-Roll, one to the other passing under quickly with only two rebounds inbetween. R-L-R_F-Roll ' ' R-L-R_R-Roll ' ' R-L-R_F-Roll: and learn to come out behind the bag to either RDP or RSP.

Hope some of that helps.

[Bruce]

Thanks, Alan. Appreciate the info... that's more than I could hope for. Looking at the diagram, I think you were right, I had my fists angled at an awkward angle and my thumbs weren't tucked under. Getting the hang of it now- thanks again.

[Speedbag]

Thanks, Alan. Appreciate the info... that's more than I could hope for. Looking at the diagram, I think you were right, I had my fists angled at an awkward angle and my thumbs weren't tucked under. Getting the hang of it now- thanks again.

Good to hear.

Tip: Once you learn to do RDP and R-Roll as well as the FDP and F-Roll, then you can do the same combinations from the front and back of the bag. Since all these techniques use "both fists", You will have the same linking options from behind as you do from the front. (1) lead Fist (2) Second fist (3) Both.