READ BEFORE BUYING!!!!! THE ACTUAL BAG ITSELF HAS A HOLE YOULL NEED TO REPLACEMENT BAG! Training with a reflex bag kit will improve your hand-eye coordination, timing, punching accuracy, offensive and defensive movements of the arms, legs and head. Thanks to the reflex movements of the bag you have a feeling as if you have an opponent that's punching you back. You can practice bobbing, weaving, punching the bag as it returns, or blocking the bag with your arms or shoulders to prevent it from hitting you. The reflex bag kit gives the opportunity to move around it while practicing fast kicks and punches. These movements provide great cardio workout which is one of the essential techniques that can help you improve your speed. You can exercise your legs, upper body and improve reflexes. You can practice on a reflex bag kit in a gym or purchase one for your home. Having a reflex bag kit in your home is very effective since you can do all the exercise you need for improving your speed on a daily basis. It doesn't take much space so many people use it even in their offices for relieving stress. You can also put the reflex bag in your backyard and have your training outdoors.