Take things as they are. Punch when you have to punch. Kick when you have to kick.

The first rule is to keep yourself well covered at all times and never leave yourself open while sparring around the bag. By all means use your footwork — side stepping, feinting, varying your kicks and blows to the bag. Do not shove or flick at it. Explode through it and remember that the power of the kick and punch comes from the correct contact at the right spot and at the right moment with the body in perfect position; not, as many people think, from the vigor with which the kicks or blows are delivered.

The more relaxed the muscles are, the more energy can flow through the body. Using muscular tensions to try to "do" the punch, or attempting to use brute force to knock someone over, will only work to opposite effect.

The old-fashioned punching speed bag teaches you to hit straight and square; if you don't hit it straight the bag will not return directly to you. Besides learning footwork, you can hit the bag upward too. Another important function is that after the delivery of the punch, the bag will return instantaneously and this will teach you to be alert and to recover quickly. The bag should not be hit in a rhythmic motion but instead in a broken rhythm. Actually fight the bag as if it is your opponent.