Reflex Bag - Long Slip (Roy Jones Style)

Setup

Reflex bag at head height, boxing stance with extra room to lean and explode back in.

Execution

1. 1Throw a punch or combination into the bag
2. 2As it rebounds, execute an exaggerated, long slip — leaning further back or laterally than a standard slip
3. 3Hold the extended position briefly if baiting, or immediately explode back upright
4. 4Fire an explosive counter punch as you return from the long slip
5. 5Reset to standard guard and repeat

Key cues

• This is an athletic, explosive movement — commit fully to the lean
• Keep the core tight to control the extended lean position
• Explode back up and into the counter with maximum speed
• Only attempt at close range to real fight speed once fundamentals are solid
• Treat this as supplemental highlight-reel skill work, not the base of your defense

Common faults

• Overextending and being unable to recover balance or a counter in time
• Using this as a primary defensive tactic rather than an occasional weapon (high risk if mistimed)
• Weak core control causing the lean to collapse rather than hold with tension
• Slow recovery from the extended position, missing the counter window entirely
• Attempting this drill before mastering standard slip mechanics

Tweaks

• Practice the lean-and-hold separately from the lean-and-counter before combining fully
• Vary lean direction and depth
• Use only in short bursts (a few reps) rather than sustained rounds given the demand

Muscles

Notes

Explicitly requested by name in the brief — a specialty/advanced drill, not a beginner staple. Use sparingly as an athleticism showcase and core-control challenge.

Sources

• How Roy Jones Jr. Trained Like a Superhuman (The Truth Behind His Speed & Power)
• ROY JONES JR POSSESSED! CAN'T BE STOPPED HITTING THE DOUBLE END BAG LIKE A SAVAGE FOR TYSON CLASH!

Attribution: Roy Jones Jr. training lineage