How to Slip Punches in Boxing Video - 5min.com. 30-30-30 Heavy Bag Boxing Drill Tutorial Video. Hey! It's Dino again and we just decided we were going to clue in on some of the drills we used for the heavy bag today. This drill we are going to do now, actually I learned from John Brown, a very great boxing coach. I have seen him use it in his gym and I have seen him use it on video, it's called the 30-30-30 drill.
Theoretically, you will use a three minute training round and the first 30 seconds of that three minutes for the first 30 seconds you are going to throw your punches and everything at regular speed, just like you do if you are normally walking up to bag and just starting to hit it. The second 30 seconds, you are going to ride the bike, you are going to move around the bag, keep your knees up nice and high and hit the bag as many times as you can, as fast as you can.