Punching ball: what is it? How do you train with the boxing ball?


Training on the punching ball for boxers Many people know a punching ball from those typical punching bag stands that stand around in many living rooms or offices to "react off". In fact, hardly any ambitious beginner or professional will work with such a device. Here you can find out what a real punching ball looks like, what it is used for in boxing training and how you can train with it.

What you will learn in this post:

  • Why a punching ball shouldn't have a stand
  • Which variants of the punching ball are available
  • What are the training goals on the punching ball
  • What training on the punching ball can look like

What is a punching ball?

You can find the punching ball in every boxing studio, because it is one of the classic training devices for boxers. This is a relatively small boxing ball that can be attached in various ways. You will learn more about this later.

Most people think that boxers train on these typical boxing ball stands. Not correct! Because a punching ball with a stand will never have the necessary stability to withstand powerful punches. Although there are models where the base is weighed down with water or sand, this will not counteract the strength of a boxer either. A punching ball with a base is more of a small gimmick or suitable for people who actually want to let their anger out.

If you want to do boxing seriously - whether as a workout at home or regularly in the boxing studio - we recommend that you choose a different type of punching ball.

What types of punching balls are there?

In contrast to pad training or sparring, you do not need a partner or trainer for training with the punching ball. So you can improve your boxing skills at any time with the punching ball alone.

The speed ball

The speedball is a small boxing ball that is pear-shaped and not very big. It is usually attached to a wall bracket or the ceiling in such a way that you have to bang it a bit "over the head". Because the speedball is attached to a joint rather than dangling from a chain, it bounces back and forth very quickly. You can work the speedball with both fists to train your speed and your ability to react. Because the ball is so small and moves so fast, speedball training is more suitable for advanced boxers who already have good shooting accuracy.

Advantages of the speed ball
  • You can work on your speed and responsiveness.
  • You can also improve your stamina.
Disadvantages of the Speedball
  • You can only train a certain hitting technique, which makes the training very one-sided. For many boxers, the speedball is actually just a supplement to the normal training process.
  • You should already have very good accuracy. Otherwise you will always hit the blank.

The double end ball

Speed ​​and agility are required on the double end ball The double end ball lives up to its name by being attached with a rubber band on the upper and lower side. With a hit against the ball, it moves back and forth very quickly. Unlike the speedball, the double -ended ball can not only swing back and forth, but also to the side. This makes training on the double end ball very demanding - especially for your speed, responsiveness and accuracy. In advanced training, the double end ball is a very popular piece of boxing equipment.

Advantages of the double end ball
  • On the double-end ball you can influence the training very strongly through your use of force and thus train a variety of things. Compared to other boxing balls, training on the double end ball is very similar to pad training.
  • You can work on your speed and responsiveness.
  • The double end ball is also a great device for your timing and shot precision.
Disadvantages of the double end ball
  • You first have to adjust to how the ball reacts. You should therefore not work with this device as a beginner.

The (small) box pear

A punching pear , or corn pear, is a drop-shaped punching bag that is attached to a chain. The slip bags usually weigh between 3 and 10 kg and are therefore significantly heavier than a speed ball or a double end ball. The small punching pear is often used to improve one's own dodging technique. To do this, you can either simply leave the punching ball static and improve your coverage with squats, or give it a little boost so that you are more challenged by the pendulum behavior. With training on the small punching ball, you can simulate dodging your opponent's punches.

Advantages of the small box pear
  • You can not only use the slip bag for your punch training, but also for your dodge techniques. The punching ball swings around you while you do your air punches.
  • You work less on the corn bulb to improve your speed or punching power and more to train your mobility, your punching technique and your hand-eye coordination.
  • The training also challenges you in your footwork, because you always have to change the distance due to the constant commuting.
Disadvantages of the corn bulb
  • It is not suitable for building up power or improving speed.

The Wrecking Ball

The wrecking ball, also known as the wrecking ball or Big Berta, could actually be considered a punching bag rather than a punching ball. Because the wrecking ball usually weighs between 30 and 45 kg, sometimes even more. You can use this punching bag to practice your various punching techniques, improve your punching power and train your mobility at the same time. The decisive difference to the classic heavy bag lies in the rounded shape of the wrecking ball, so that you can train upper cuts very well.

Benefits of Wrecking Ball
  • It can be used very variably, as you can train all stroke techniques, including the upper cut, on it. This makes the wrecking ball more flexible than the classic heavy bag.
  • At the same time, the Big Berta challenges your mobility and lets you improve your footwork and distance.
Disadvantages of the large wrecking ball
  • Due to its weight, the large wrecking ball is more comparable to a punching bag and less to a punching ball. You need a stable mount.

Training on the wrecking ball

What are the training goals on the punching ball?

With the exception of the Big Berta, all punching ball variants focus primarily on speed, mobility and responsiveness. This requires above all very good hand-eye coordination, since the punching ball - depending on the type, attachment and impact power - sometimes swings very strongly. Anyone who has neglected their footwork in advance will feel the consequences when training for punching ball. Because of the strong swinging, you always (!) have to be in motion during punching ball training and create or shorten the necessary distance with your legs in order to hit the ball or avoid it.

How do you train with the punching ball?

Many beginners first have to learn that training with a punching ball is not about improving punching power. So you don't hit the ball with all your might. It's about hitting the ball with every shot. This is the only way you can work on your precision and speed. If you keep hitting empty space because the punching ball disappears somewhere in the room because of the sheer power of the punch, you cannot train effectively.

First of all, it should be about getting to know the reaction behavior of the punching ball and bringing a suitable rhythm to your punches. You also need to get a feel for how far the boxing ball will travel if you hit it softer or harder.

  • So just hit the punching ball alternately with your right and left fist. Repeat the exercise until you hit the ball safely.
  • Try varying your pace or power to get a better feel for the punching ball.

The training on the punching ball variants can be so different

Every punching ball has its own peculiarities, so the training also varies. With a double end ball , you not only train your attack with a targeted hit, but also dodge the opponent's hit (because the double end ball comes back). Of course, you can also defend against the “blow”. The double end ball is also available in a particularly small version - as a reaction ball . Above all, this challenges your precision. As the name suggests, speedball is all about speed. Since the small boxing ball is only attached to a joint below a ceiling fixture, it doesn't swing back and forth - at least not in a way that you have to dodge. So your focus here is only on the speed of your shots. Your punches on the speedball have correspondingly little power.

Customers ask, we answer!

Is a punching ball with a stand worth it?

Usually, the punching balls with a stand are not suitable for ambitious boxing. If you want to hit a ball at home for fun, it's a good choice. Otherwise, you should rather opt for a different model. For children , the punching ball with stand can be a great way to get into boxing.

How heavy is a punching ball?

That depends mainly on the type of punching ball. The smaller punching bags, such as a double end ball or a speed ball, usually only weigh a few kilograms. Since training on these boxing balls is designed to improve speed and responsiveness, they shouldn't be too heavy either. Otherwise they are too sluggish and you have to use a lot of power, which in turn takes the focus off the speed of your shots.

How do you attach a punching ball?

You should always make sure that it is correctly and securely attached so that your boxing equipment doesn't fly in your face. However, most boxing balls can be assembled with little effort. Make sure that they hang at a height that corresponds to the height of the opponent's head or the height of the hit.

Photo by Rodnae Productions, ketut_subiyanto on Pexels

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