Reflex Bag - Straight Punches

CombatReflex

Basic jab and cross repetitions on the reflex (double-end) bag, the entry point for reflex bag training that teaches accuracy and timing since the bag's rebound punishes poor technique immediately and visibly.

Demo: Double End Bag training

Sets

3

Reps

2 min rounds

Rest

45s

Contraindications

None significant; risk of being hit by rebound if too close or off-center.

Setup

Reflex bag set at head height, boxing stance at punching range.

Execution

  1. 1Throw the jab straight at the center of the bag, watching it rebound
  2. 2Follow with the cross, timing it to the bag's return position
  3. 3Keep punches straight and centered — off-center hits cause wild, unpredictable rebounds
  4. 4Retract to guard immediately after each punch
  5. 5Increase pace gradually as timing improves

Key cues

  • Hit the center of the bag for a predictable rebound
  • Watch the bag, not your own hands
  • Stay relaxed — tension ruins timing
  • Snap the punch and retract immediately
  • Start slow, add speed only once timing is consistent

Common faults

  • Hitting off-center and losing control of the bag's movement
  • Overcommitting to power at the expense of timing
  • Closing eyes or flinching at the bag's rebound
  • Standing too close, getting hit by the rebound
  • Rushing pace before mastering the basic rhythm

Tweaks

  • Alternate jab-only and cross-only rounds before combining
  • Adjust bag tension/tightness to change rebound speed and difficulty
  • Add footwork movement around the bag

Progressions

Reflex Bag - Timing Drill (Single Punch, Bounce-Back Read)Reflex Bag - Hook and Slip

Muscles

Primary: Shoulders, Triceps

Secondary: Core, Forearms

Notes

Jason has a reflex bag specifically — this is the entry point drill before attempting timing/rhythm-based sequences.

Sources

Attribution: Double-end bag coaching community