Speed Bag/ Anchor Speed Ball Speed bags help a fighter learn to keep his or her hands up, improve their hand-eye coordination, learn to shift weight between feet when punching the bag. Knowing the rhythm is your 1st step. Just know that the speed bag will re-bound 3 times for every hit. Adjust the bag to your proper height. The belly of the bag should be leveled with your mouth or chin. Some people hang their speed bags too high, and this will result in unnecessary muscle strain. Get in the "standard" speed bag stance. Face the bag with your feet apart at about shoulder width. Your whole body, from your feet to your head, should be facing the bag, and your shoulders should be squared up with the bag. You should be near enough to the bag that you don’t need to extend your arm more than a few inches to hit it, but far enough from it so that it won’t hit you in the head on the rebound.