Speed bag work....

[Bad Boy Dazza]

Thanks :-) I used to do this with a tennisball. I think the bigger bag would be a bit easier to hit. Is the tennisball method popular too?

[BennyST]

I personally feel the speed ball borders on useless. In my opinion, its only legitimate use is showing off. There are better ways to fatigue your shoulder and build endurance. There are better ways to build boxing specific coordination. I think it is a waste of time. Time much better spent on a double ended bag.

Mmmm, yes, there is quite a large school that thinks it is an utterly pointless exercise and time spent on it could be spent on more sport specific exercises. I sit on the fence to be honest though I still actually train with it. I think it can be beneficial, especially for arm fatigue, basic hand-eye coordination etc, but I also think there are better exercises for actual boxing training specifics.

As I wrote above, it is good for hand-eye coordination but the double-end is better, just as the heavy bag is better for punch endurance, provided you use it that way, in my opinion. While it's great for endurance, when you're in the ring and fighting a lot of the time, your most basic muscle memory comes into play, especially when you're very tired and endurance training on a heavy bag is much closer to what you'll experience during a fight than endurance training with a speed bag.

There are so many different ways though, and everyone has their own methods. What works for you is the best, as long as it actually works and you're doing it right, because while it's all fine and dandy to say 'What works best for you is best' there are some methods that simply don't work well.....like punching bubbles.