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She quickly glanced up to her right and spotted Josh looking at them for a moment before he went back to the speed bags .
Boxers in training spend a lot of time hitting the speed bag and jumping rope.
Practice the jab on the heavy bag, focus pads, shadow boxing, double end bag and for advanced boxer's the speed bag .
The speed bag builds killer hand-eye coordination, but it's also one of the more challenging exercises in the gym.
Hitting a speed bag correctly takes time and practice but pays off in sharper timing and reflexes.
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