•• Intermediate Timing & Reflexes
Double-End Bag
Why This Matters for Boxing
Small hand adjustments and timing. The double-end bag bounces unpredictably, forcing you to make quick, precise defensive adjustments — exactly what you need for effective parrying. It also builds hand-eye coordination.
How To Do It
- 1Stand in fighting stance in front of the double-end bag.
- 2Hit the bag with light, accurate punches.
- 3When it bounces back, parry or slip it.
- 4Focus on timing and accuracy, not power.
- 5Mix single punches and short combinations.
Sets
3
Reps
90s
Rest
30s
Pro Tips
- Start slow — let the bag teach you its rhythm.
- Parry the bag when it comes back, then counter immediately.
- This is the best bag for developing timing and reflexes.