THE speed bag/speedball has been around since my granddad was a little boy. Visually the most impressive piece of equipment in a boxing gym, we’ve seen fighters over the years blasting the ball doing tricks, going really fast, even looking away from the ball while they’re hitting it.
The main benefits of hitting this thing are hand and eye coordination, which overall helps your reactions and you don’t have to be a rocket scientist to know the importance of reactions in boxing. It’s also great for shoulder endurance as you have to keep your hands up high for the full round.
When hitting the bag, the faster you got the harder you have to hit it, and vice versa the harder you hit it the faster you go.
As a professional, I used to end every session with two rounds nonstop (6-30 total).
There is so many different ways and version to hit the bag – on this video, you will see my top 10 ways to hit the speed bag: