The speedball is one of the key pieces of training equipment used by boxers. Also known as the speed bag, this piece of equipment allows the boxer to focus on hand speed, quickness, timing, endurance and coordination. The speedball can help a boxer develop a sharp left jab that he can take into the ring against an opponent. That can translate into confidence when the bell rings to signal the start of a fight.
Three-Rebound Method
Most fighters hit the speedball with the three-rebound method. The speedball hangs from a swivel hook and then bounds into a backboard that is struck. It rebounds closer to your face and then hits the back of the board again. This creates an audio pattern that's familiar to most fighters and many fight fans. The 1-2-3 count of the speed bag gives the fighter the ability to time his next punch. Hit the speed bag directly from the front to get in effective work using the three-rebound method. Start hitting the bag in this manner for 60 seconds and work your way up to five minutes.
Left Jab Only
The speedball helps you develop a quick and snapping left jab. By securing your right arm to your body, you can concentrate on throwing punches just with your left hand. This is a bit more of an advanced workout because you're moving as you hit the bag. Circle the bag to the left as you hit it, throwing your jab from a variety of angles. This gives you confidence to throw that punch with purpose and effort when you get into the ring against an opponent.
Three-Minute Round
The speedball can help you improve your hand-eye coordination and endurance when you hit it for three minutes at a time. That's the equivalent of a boxing round, and it takes concentration and strength to continue hitting the bag for that long. Start by hitting the bag from the front with your left jab. Mix in your right cross and then start throwing the left hook. Move from side to side and introduce head movement to the process as well. You will be evading punches as you throw them, so practicing a ducking and weaving movement as you hit the speed bag in a three-minute round will help you to survive and thrive in the ring.
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