Reflex Bag - Duck-Under and Counter

CombatReflex

An advanced reflex bag drill combining a full duck-under of the bag's rebound with an immediate counter punch on the rise — simulating evading a wide punch and capitalizing on the opening it creates.

Demo: Double End Bag drills

Sets

3

Reps

90s-2 min rounds

Rest

1 min

Contraindications

Higher difficulty/risk — master hook-and-slip and timing drills first.

Setup

Reflex bag at head height, boxing stance.

Execution

  1. 1Throw a punch to send the bag swinging
  2. 2As it rebounds, bend the knees and duck underneath its path completely
  3. 3Rise back up on the other side and immediately fire a counter punch
  4. 4Return to guard and reset
  5. 5Alternate duck direction and counter punch type across reps

Key cues

  • Duck with the knees, keep the back relatively straight
  • Eyes track the bag the entire time
  • Explode back up into the counter, don't rise passively
  • Keep hands up throughout the duck
  • Time the duck to the bag's actual rebound speed

Common faults

  • Ducking too late and getting struck by the rebound
  • Bending at the waist instead of the knees
  • Standing back up too slowly to land a real counter
  • Losing balance during the duck-and-rise sequence
  • Guard dropping while ducking

Tweaks

  • Increase bag tension for a faster rebound challenge
  • Add a double counter after the duck
  • Combine with lateral movement before the duck

Regressions

Reflex Bag - Hook and Slip

Progressions

Reflex Bag - Freestyle Work

Muscles

Primary: Quadriceps, Glutes, Core

Secondary: Shoulders, Calves

Notes

This drill specifically trains baiting: letting a punch 'hang out there' intentionally to invite a counter, then evading and firing back — a real tactic used by advanced counter-punchers.

Sources

Attribution: Double-end bag coaching community