Working on a punching bag has some benefits. Especially if you don’t have a partner. A punching bag is not a substitute for a partner but it has its benefits. The reason why it cannot substitute a partner is because a punching bag doesn’t intentionally attack. It’s intention is centered around the amount of force given to it, it’s rotational ability and it’s mass. So there are a few limits there. However, there are a few things I have noticed regarding the bag.
One can improve both hand sensitivity and footwork together. You can either separate them or do them together. Doing them together is obviously the end goal. To put multiple factors together and making it a whole is most ideal. For hand motions and hand sensitivity, one simply moves from one shape to another. Bong to tan to gaun to kwon. And a few more as well. The idea is to move the bag 1) with as little force as possible, 2) whilst rising, keeping the Nim Tao active and 3) with a light hand.
The most difficult out of these is the third one – in my opinion. One can get familiar with the feeling of heaviness moving the bag. This should be avoided as it creates a dependency upon the bag. There is more weight in the arm or hand if the bag is there (to push or move it) but vanishes when the bag is removed altogether.
Footwork works when moving the bag with the arms and then feeling where the mass of the bag is going or will be going. One then moves the feet in either the same, opposite or perpendicular direction of the bag’s trajectory. This is helpful in improving footwork. One can also add different footwork (aikido, bujinkan [ninjitsu], druken boxing, waltz, dance) to their movements. Movement is movement. The vessel is not of concern. But through this method one can experiment.
A couple of things that I have noticed are that one must keep 1) rising 2) maintain attention upon one’s center of mass 3) have a light touch – the hand must be the same weight with or without contact to the bag.
These things must occur simultaneously and consistently. That is the only way to progress.
