There’s days where I get what I consider highly technical with the bag. I’ll throw a block that I commonly use in sparring, and analyze everything afterwards - how far I’m stepping in, where my feet are, where they’re pointing, how staggered my stance is. The I’ll get into what would be the quickest strike to follow up with, due to where my hands are, where that one’s going, what’s following it, etc. I’ll go very slowly and try to sharpen everything up. Once I’ve got a good feel for it, I’ll speed it up. Once it feels like muscle memory a bit, I’ll start adding power.
Same thing for closing in and starting a combo, working off of certain punches or kicks, etc.
Other days I’ll keep working certain combos. I’ll close in fast and throw a jab, concentrating on my timing of the movement and punch. I’ll repeat that 20-30 times, then add a cross; do that, then add a hook, etc. That’s all about analyzing how the movement feels and flows.
And I’ll video it. I’ve got a great app on my iPhone called Coach’s Eye. It’s got a wheel of sorts that I can go slow, fast, reverse, forward. I can draw on it too. Using that has given me a ton of valuable feedback. I can spot some tells, see if, when and where I’m dropping my hands, if my balance looks off, etc. Video tells a lot of things that get lost even in a mirror. Only problem is it’s at a fixed angle.
