The speed ball, also called a speed bag, is a piece of boxing equipment that helps boxers practice speed, timing, rhythm, coordination and endurance. The speed ball hangs from an overhead apparatus with the widest part of the bag being close to your mouth. A speed ball hung too high will create improper form and technique in a boxer.
Hook
The speed ball is at the right height to effectively practice hook punches. Complete a hook by standing facing the bag. Hook your right arm to hit the speed ball on the side, instead of the front. Alternate hook punches by hitting with your right, followed immediately with the left. Throw the hook punch so you hit the ball level with your face.
Rear Punches
Complete rear bag punches by punching toward the rear, or far side, of the bag. This punch is a reverse of a standard punch, as if you are pulling the speed ball towards you. Hit the rear of the speed ball with the thumb side of your fist, instead of the front fingers. Rear punch at the speed ball slowly, until you gain rhythm and control. Gradually increase the punching speed as your strength increases.
Speed Ball Round
Complete a three-minute speed round by standing in front of the speed ball. Begin the round by hitting the ball with a combination of punches, such as a right jab, left cross, right hook, left jab and so on. Move side to side while ducking your head. This exercise improves the hand/eye coordination and works to increase endurance. Three minutes of boxing is the equivalent of one round in the boxing ring.
Left Jab
The right hand/arm is dominant in most people, and tends to be the dominant arm for throwing punches. Exercising the left arm while the right arm is secure against your body will help build strength in the left arm. The more strength you have in the non-dominant arm, the more likely you are to use it more often while boxing in the ring. Complete the exercise by securing the right arm around your torso with a belt or rope. Punch at the speed ball with left jabs while concentrating on where you are hitting. Move in a circle around the speed ball while jabbing to add a challenge to the exercise.
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