If you’re a fan of combat sports (which would make sense cosidering the website you’re currently visiting) you undoubtedly know who Freddie Roach is. Roach, one of boxing’s top trainers, has worked with champions such as Manny Pacquiao, Georges St-Pierre, and Anderson Silva. Now you can join the same elite group…sort of.

In this clip, Roach offers up tips on training with a speed bag, helping the viewer improve both his/her precision as well as overall technique.