Boxing training tips: How do I box on the double end ball?


Exercises for beginners with the double end ball

The double end ball is an ideal training device for boxing at home. With the right tips, you can use it to improve your punching power, endurance and responsiveness day after day.

What you will learn in this post:

  • For which training goals the double end ball is suitable
  • How to assemble the double end ball correctly
  • Which exercises on the double end ball are ideal for beginners

What is a double end ball?

In boxing, a double-ended ball refers to a small ball that is attached to two rubber bands - one at the top and one at the bottom. The rubber bands are attached to the ceiling and floor so that the double-ended ball hangs at a good shot height (usually head height). Due to the tension on the rubber bands and the low weight, the double-ended ball acts very much like a real opponent, so you absolutely have to be fast and precise. This makes your training even more realistic and effective, but also much more demanding than on a normal punching bag or a Big Berta, which commute rather sluggishly in relation to the double end ball.

What do you train on a double end ball?

Since the double end ball moves much faster than other punching bags, you can use this device to improve your speed. In order to be able to land fast hits, you must first work on your timing, your precision and your responsiveness. You build up all of this gradually when you start training on the double end ball. An important prerequisite for effective training on the double-end ball is functioning hand-eye coordination.

With the double end ball you train:

  • better coordination between hand and eye
  • the timing of your punches
  • the accuracy of your shots
  • your ability to react to the movements of the “opponent”
  • your ability to throw quick punches

Attach the double end ball correctly

In order to be able to train on the double-end ball, you need an anchor or a hook in the ceiling and in the floor in order to be able to clamp the rubber ropes. Be sure to use a fixed fixture to hold the boxing ball in place. During training you will find that the double end ball springs back strongly depending on the tension on the ropes and the power of the shot. If installed loosely, the construction would quickly fly out of the anchorage and possibly lead to injuries. Also make sure that you hit the boxing ball at impact height

What should be considered when setting up the double end ball?

  • Choose a suspension location where you have enough space and can move 360° around the boxing ball.
  • As a beginner, you should attach the rubber bands under high tension. As a result, the ball swings less and you can target it more easily after a hit.
  • If you are more experienced with the double-end ball, you can hang the ropes a little more loosely and thus increase the demands of the training.
  • The air pressure of the ball also affects how it behaves after a shot: a ball with high air pressure comes back very quickly, and you also have to hit it more precisely. As a beginner, you can therefore start with a little less air pressure in the ball and gradually increase it.
  • You can also vary the difficulty of your training by changing the size of the double end ball. Because the bigger the ball, the easier it is to hit it.

Double end ball: exercises for beginners

The first step is to get a feel for the ball and how it swings. How does he react when you hit him lightly? How if you hit hard? The position of your hit also affects the pendulum behavior of the boxing ball. Try to hit him with straight punches first. Hitting the ball again just as it's coming back at you is challenge enough for many beginners. If you succeed, you can vary the distance to the ball and your power. You can tell that you hit the ball precisely by whether it breaks out to the side. The straighter you hit the ball, the straighter it comes back to you.

As soon as you can safely hit the double end ball with your hands and have a good feeling for its reactions, you can increase the training level. For example with the following exercises:

  • Practice two or three hits in a row - start with the leading hand, then the hitting hand.
  • Train both hands alternately - leading hand and hitting hand, i.e. jab and cross one after the other.
  • Now try to use both hands with two punches each, i.e. 2 x jab, 2 x cross.
  • Build more and more variants into the training: For example, you can change the distance or vary your power.

If you feel confident in these exercises on the double-end ball, you can still include the sideways hook in your punch combinations. Here you have to note that the boxing ball will now break out to the side and its pendulum behavior will be completely different again. Test yourself step by step and start with individual sideways hooks from different distances and with different levels of impact to get to know the reactions of the ball.

How can you intensify your double-end ball training?

Do you feel very confident with the double end ball and have you spent many hours with the beginner exercises? Then there are various ways to take your solo training on the boxing ball to a new level:

  • You can loosen the rubber bands to increase the ball's pendulum behavior. This increases the difficulty of hitting the ball.
  • You can use a smaller ball. This also increases the difficulty of hitting the ball and improves your shot accuracy.
  • You can practice double-ended without gloves (but with boxing wraps). Since you now have less hitting area, it becomes more difficult to catch the ball. And because the double end ball usually only weighs one to two kilograms, the risk of injury is not that great without boxing gloves.

Customers ask, we answer!

Is the double end ball suitable for beginners?

You shouldn't try your first shots on a double-ended ball. But after a little training, the boxing ball is good for beginners to work on different boxing skills.

How big should a double end ball be?

Most boxing balls are between 20 and 30 cm in size, similar to a human head.

How heavy is a double end ball?

Since you mainly train the speed of the shot on a double-end ball, it must not be too heavy. A maximum of one to two kilograms is an ideal weight.

How do I securely attach the double end ball?

Only attach the rubber bands to firmly screwed anchors or hooks in the ceiling and floor so that the boxing ball does not fly out of the assembly.

Photo by Los Muertos Crew on Pexels

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