The speed ball is a tool used in boxing to help a boxer increase hand speed, punching accuracy, quickness and endurance. The speed ball--also known as a speed bag--hangs from a swivel hook and it is propelled backwards when a boxer strikes it with his fists. The speed ball bounds off a supporting rim and comes back towards the fighter and he will hit it rapidly and continuously.
Punching Accuracy
Boxers use the speed ball every day in training. It is a key part of training that helps you warm up for the rest of your training day. Learning how to punch accurately is one of the byproducts of hitting the speed bag. To hit it continuously and in a rhythmic fashion, you must hit the center of the bag. If you strike the bag accurately, it will hit the back supporting ring and come right back at you. If you don't hit the bag accurately, it won't come back at you and you will have to steady it and then start hitting it again.
Quickness
Hitting a speed ball with regularity will help you improve your speed. Not only do you have to move your hands quickly, you are constantly shifting your weight as you alternate between left-hand and right-hand punches. As you do this, you will shift positions. The bag will force you to shift your weight quickly and decisively to keep the bag moving. Great fighters can circle the speed ball and keep it moving in a rhythmic fashion.
Endurance
Hitting a speed bag takes concentration and is hard work. To get the most out of your time working the speed ball, you will have to work it in three-minute increments. That's how long you will be in the ring for in a round of boxing. After hitting the bag for three-minutes, take a one-minute break to rest and drink fluids. Then go back and keep hitting the bag for three minutes at a time. If you can work the speed ball for five three-minute rounds, your endurance level will go up and you will be in a position to enter the ring with confidence that you can keep your energy up throughout a fight.
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