•• Intermediate Reflexes & Timing
Double-End Bag Reflexes
Why This Matters for Boxing
Timing and head movements on an unpredictable target. The double-end bag teaches you to read movement and react — the same skills needed for effective counter fighting.
How To Do It
- 1Stand in fighting stance at the double-end bag.
- 2Hit the bag with light, accurate punches.
- 3When it bounces back, slip or parry.
- 4Counter immediately after each defensive movement.
- 5Mix single punches and short combos.
Sets
3
Reps
90s
Rest
30s
Pro Tips
- Don't chase the bag — let it come to you.
- The defensive movement should happen naturally.
- This is the closest you can get to sparring without a partner.