You won’t just need the right equipment for boxing, however, but also for your boxing space. Here’s some of the essential equipment and accessories you’ll need to create the perfect at-home boxing set-up.

Choosing The Right Punching Bag

There is no more vital piece of equipment for aspiring boxers, mixed martial artists or fighters in training than punching bags. Kicking and punching these versatile pieces of training equipment can be highly beneficial when it comes to generally improving your fighting skills, including fine-tuning the accuracy of your blows.

You should match your punching bag with your athletic goals just as you would with your other sports equipment. There are three main types of boxing bags to consider, and you might want to set up a combination of different types of bags, depending on your training requirements and space.

These may include:

Heavy bags

When you imagine yourself in constant motion while training, you probably imagine a heavy bag. Many movies feature this cylindrical bag hanging from the ceiling and it is the most common form of boxing bag at gyms and in homes. It has the advantage of resisting your strikes when you exercise.

Teardrop Bags

Teardrop bags, a fun variation, hang from the ceiling and feature a similarly weighted range, but are shaped differently to standard heavy bags. The teardrop shape resembles a human body better and allows for kneeing, elbowing, and upper cutting. This adds variety to your workout by increasing your range of motion.

Free standing bags

Free standing bags may look like heavy bags, but they have a few differences. The first is that they do not hang, but stand instead. These are usually shorter and rest on a plastic composite base that is filled with either water or sand. Standing bags are easier to kick, which makes them a great choice for those looking to improve their kickboxing skills at home.

Preparing Your Home Gym Flooring

In order for your gym to function, you need a sturdy floor. Choosing the right flooring is one of the most crucial steps in building a great home gym that will last for many years. An interlocking rubber tile floor is the best flooring option for a home gym. Installed correctly, they look great, don’t have seams or gaps, and provide enough padding and protection required for you to practice forward and backward rolling or take downs, if you’re looking to dabble in other forms of fighting and martial arts as well.

On top of all this, some high quality rubber gym flooring will also help keep your home’s original flooring well-protected under almost all circumstances, so you won’t need to worry about dropping any weights when strength training. You can also count on these rubber tiles to last for years with even just some basic care.

Choose Your Training Accessories

Kickboxing is about more than just working a punching bag. You are going to require a range of accessories all designed to help you enhance your fitness and coordination levels. These also help to vary up your workouts and will inspire you to use your home gym more often and in new ways for every day of the week.

Some of the best accessories for kickboxing training include:

Skipping ropes

An essential item for boxing enthusiasts who wish to develop rhythm and get a sweat on. Available in multiple styles, it is the perfect aid for anyone who wishes to develop rhythm while getting a good cardio workout at the same time.

Slip Ball

An excellent timing tool for any fans of boxing or shadowboxing, this pendulum-like swing will help you improve your footwork and evasion.

Reflex Ball

An elastic band is attached to the ball, which helps improve depth perception, reaction time, and coordination. The boxer can jab at a reflex ball and it will fly straight out. The elastic band will return the ball almost directly. A boxer can either dodge the reflex ball with a quick sidestep or intercept it with another jab.

So long as you think about what you’d like to achieve during your boxing or kickboxing training and consider these goals when sourcing your home gym’s equipment, chances are high that you’ll put together a home boxing set-up that caters perfectly to you and your fighting style!

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However, once you get used to the routine you get the amazing benefits of better hand-eye coordination and well-toned upper body muscles. To give you a good idea of how to get started with a speed bag, we share some basic knowledge on what you should know about speed bag workouts.

Speed Bag Workouts are Good for Fitness Routines

Contrary to the common belief that boxing only emphasizes upper body fitness, especially the biceps, triceps, and other muscle groups in the arm, boxing workouts offer a holistic approach where all your major muscle groups are worked out. Plus, you get strength training, endurance training, and core exercises rolled into one. The speed bag workout is an essential part of many fitness workout routines. 

It helps develop hand speed by keeping up with the rebound speed of the bag. As a beginner, you may have a hard time making consistent hits on a speed bag, but with some help from a fitness coach, gym instructor, boxing instructional videos, or similar resources like these, you can apply the correct stance and position to get a comfortable starting rhythm to start this workout. You may start slow in the first few days of your speed bag workout, but once you get a hang of the rhythm you can gradually adjust the speed and build up the training intensity.

You Gain Multiple Benefits from Speed Bag Workout

Introducing a speed bag workout to your boxing fitness routine, whether you are a fitness enthusiast or striving to become a professional boxer can give you significant benefits.

Better hand-eye coordination

It can be challenging to establish a good punching rhythm at first, but once you regularly practice with a speed bag, you’ll be able to easily adjust your eye’s perception speed to match your punch speed or power. You can keep hitting your speed bag no matter which angle it lands once your eyes are well coordinated with your hand movements.

Enhanced arm and shoulder endurance

Keeping both your arms up with gloves on can be tiring during your first few sessions, but when you regularly keep up the training you develop endurance in the muscle groups in your arm and shoulders as you repeatedly use quick and continuous movements.

Increased punching speed

True to its name the speed bag develops how quickly you deliver your punches. The swiveling and rebounding movements of the speed bag, train you to keep up with the pace and rhythm of your hitting on the bag. The faster you hit the bag, the faster it rebounds and you’ll need to pull the second and subsequent punches at the same speed level to create a consistent rhythm.

Increased punching power

Another misconception about speed bags is that they only develop punching speed and agility. They can also be used to develop punch strength. You can work on power punches by adjusting the rhythm to more than one rebound before taking the next punch. Gradually increase your punching power by allowing the bag to bounce back twice or more before punching it again. This way, you are working your way to making solid punches.

You Need Basic Workout Gear for Speed Bag Workouts

No matter what type of workout routine you are doing it is necessary to wear at least the basic workout gear to avoid injuries and discomfort during workouts. Speed bags may seem harmless, but you’ll risk injuring your head and hands without the proper gear. These inflated bags rebound at the speed or power of the punch applied to it, so it is best to be careful and wear basic workout gear. 

• Hand wrap or boxing gloves – additional padding around your fists help cushion your skin and bones from the repeated blows or rebounds of the speed bag. They also prevent developing blisters after the workout. Always raise your unused hand near your face during the workout for added protection and to develop a defensive stance.
• Boxing shoes – good shoes help develop your footwork while you work out with a speed bag. It is a great combination for developing both lower by and upper body strength at the same time.
• Speed bag – you can’t complete your speed bag workout without one. There are speed bags available at gyms near you or you can buy one and install it at your home.
• Timer – you’ll need a timer to set and keep track of the duration of your workout rounds per session.
• Music (optional) – if you want to get pumped up or if you need music that jives with your punching rhythm, you can incorporate music as well.

Speed bag workouts are light and complex exercises that help you work up a good sweat and give you many benefits. The good thing about this workout is that it only needs basic gear to get started and you can control the duration of your workout sessions. Flexibility and relative comfort in your speed bag workout can keep it in your regular workout routine.

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