Reflex Bag Rhythm Training

This drill focuses on hand-eye coordination and maintaining a consistent striking rhythm. It builds shoulder endurance and improves the timing of your strikes against a moving target.

Execution Standards:

1. Stance: Assume your combat stance at arm’s length from the bag.
2. Initiate: Start with light, rhythmic jabs and crosses to set the bag in motion.
3. Maintenance: Keep the bag moving by striking it just as it returns to the center. Use a “pitter-patter” rhythm rather than power.
4. Focus: Keep your eyes on the ball, not your hands. Maintain high hands for defense throughout the drill.

200+ FCS Combat Application: Essential for developing “volume striking” and the ability to track a fast-moving target, simulating an opponent’s head movement.