Boxing Speed Ball Training

Boxing

• Boxing focuses on power, speed, coordination as well as anaerobic and aerobic endurance. Given the different types of physical fitness needed to succeed in boxing, boxers must often train each component specifically or find cross-training activities that promote growth in multiple areas. Boxing speed ball training offers cross-training in fitness and skills.

Primary Benefits of Speed Ball Training

• Boxing speed ball training primarily focuses on (1) hand-eye coordination and (2) rhythm and timing. These skills are gained by progressing in speed and technique training. Speed training is accomplished by increasing speed until control is lost, then starting over. Technique training is accomplished by practicing single-punch techniques---jab, reverse, hook and upper-cut. Advanced skill training involves turning single punch techniques into combinations such as jab-reverse, jab-hook, jab-reverse-hook and jab-backhand.

Secondary Benefits of Speed Ball Training

• By adjusting single and combination techniques, speed ball training promotes secondary benefits to fitness and training. Anaerobic fitness is obtained by focusing on intense but short sessions of techniques. Increasing the duration of these sessions will eventually lead to aerobic training. Movement drills can be added to speed ball training to practice dodging, weaving and other boxing motions. Speed ball training also promotes core fitness and overall conditioning.