Speedballs, also called speed bags, help athletes improve hand-eye coordination and help out with boxing and martial arts skills. Training can also help to improve reflexes and accuracy. Speedballs can be hung from the ceiling or wall, or placed on a floor stand.
Speedball training can be combined with other workouts to enhance an athlete's talents. For example, some people will place a stationary bicycle underneath a speed bag, then practice on the bag while getting exercise peddling. This helps endurance and balance as well. Speedballs can be wonderful indoor entertainment and exercise for kids of all ages. They can stay active with a speedball in the bedroom or garage. Young or old alike can increase punching and throwing skills. If used on a regular basis athletes see an amazing difference in the speed and accuracy of the punches they deliver.
What to Look for
A good speed bag can cost anywhere from $30 for the bag alone to more than $100 for a complete set that includes the platform. Popular sports manufacturers have sets that include top quality parts made to withstand everyday use. Steel and wooden platforms provide a natural rebound for the bag and allow athletes to practice intensive workouts. A good set will provide you with a combination of speed bags, swivels and platforms. Bags are often made with a leather or vinyl exterior and inflatable rubber bladder.
Position the speedball so that is adjusted for your height. The bottom of the bag should be at chin level. Hit the bag with both fists up in front of the face. Use a 1-2-3 motion with one fist and then the other with the arm in a circular motion. If you find the bag is moving too fast when you practice, you might want to try a larger-sized bag or let some air out of the bladder to slow it down.
Common Pitfalls
It is important to wear hand wraps and gloves when exercising with speedballs, which can move at blinding speed and turn 360 degrees. Trainers tell athletes to be patient when beginning to use a speed bag. The bag may go all over the place and you might find yourself throwing wild punches. In time, users of speedballs become accustomed to striking at the bag and get a feel for the speed. Sometimes you can practice on bags set up in stores, or go to a gym to find out what is best for you.
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