Double end Bag, how does it work? Why is it important in boxer training?

The Double end Bag, or French ball, is a training tool that cannot be missing in a boxer's gym.

Its main function is to simulate the “situation of the ring”, that is the fight with an opponent. In addition to training shots, the Double end Bag is the ideal tool for working on guarding, dodging, and leg movements. This is because once hit, bouncing back, it simulates the presence of the opponent.

What trains the Double end Bag?

The Double end Bag is the perfect tool to train accuracy, and speed of blows, but also reflexes and concentration. It is excellent for all arm techniques (direct, hook, uppercut, etc.), it can also be used to train leg techniques. It is important to measure the strength and not hit it too hard. Its main function is to train speed, not strength.

How a Double end Bag is made

The Double end Bag consists of a round ball inflated with air, attached to the upper and lower extremities, with two rubber bands. In turn, the rubber bands are hooked to the ceiling and floor respectively. In this way the ball remains in tension.

Installation

The installation of the Double end Bag is quite simple. It is sufficient to hang a hook from the ceiling and a hook or a weight to the floor, to ensure that the ball remains in tension. Keep in mind that since the ball is quite light, there is no need to use important supports such as those used for punching bags. On the floor you can place a weight with a hook, but a simple training dumbbell can also work (see photo). You can adjust the tension to your liking: remember that the tighter the string, the less the ball will swing.

How to train

Practicing the Double end Bag requires a lot of practice and consistency. We recommend starting with light, regular hits, and then introducing stronger hits, structured combinations, and dodges. We invite you to get support from a coach, or you will find many videos online that explain how to optimize your training.

As WBO champion Chris Algieri says, the goal is not to hit the ball, but to be in symbiosis with its movement.