The speed bag/speedball has been around since my grandad 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 hitting it.

For me, some of the best are Floyd Mayweather Lomachenko and Lornarez you will see videos of them hitt the bag it's very impressive.

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 2 rounds nonstop (6:30min total)

There are 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!

Best Regards

Tony Jeffries,

Instagram : tony_jeffries