The Speedbag Bible Routines
The Speedbag Bible Routines#
Front Circle Punch (FCP)#
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One fist
L (FCP), L (FCP), L (FCP), L (FCP)
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Alternating firsts
L (FCP), L (FCP), R (FCP), R (FCP)
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Continual alternating firsts
L (FCP), R (FCP), L (FCP), R (FCP)
Front Straight Punch (FSP)#
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Each first Separately
R (FSP), R (FSP), R (FSP), R (FSP)
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FSP and FCP together
R (FSP), R (FCP), L (FSP), L (FCP)…
Important routine. Can be varied with multiple FCP’s in between
R (FSP), R (FCP), R (FCP), R (FCP), L (FSP), L (FCP), L (FCP), L (FCP)…
Front Double Punch (FDP)#
A singe rebound before the second punch, thereafter the ball will rebound 3 times. It can be 2 FCP (Front circle punches) or a FCP followed by a FSP.
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Basic Rhythm (LLRR) same arm lead
L (FSP), L-R (FDP), R (FCP), L (FSP), L-R (FDP), R (FCP)…
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Basic rhythm alternating lead fist
L (FSP), L-R (FDP), R (FCP), L (FSP), L (FCP), R (FSP), R-L (FDP), L (FCP), R (FSP), R (FCP)…
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Changing Lead Hand with 1 Punch
L (FSP), L-R (FDP), R (FCP), R-L (FDP), L (FCP), L-R (FDP), R (FCP), R-L (FDP), L (FCP)
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Continuous front double punch
L (FSP), L-R (FDP), R-L (FDP), L-R (FDP), R-L (FDP)…
Front First Rolling (F-Roll)#
Trick is to keep the fists close in a V and step in towards the bag
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Same hand enters and exists a F-ROLL
R (FCP), R (FCP), R (FCP), R-L-R-L-R (F-ROLL), R (FCP), R (FCP), R (FCP), R-L-R-L-R (F-ROLL)