Speed Ball Bob, Weave and Slip Training

The platform speedball is one of the main training apparatus for boxers. It is used to develop timing when to strike, the speed it takes for you to see things and register in your mind what has happened, and the speed to react to what has happened. Obviously one of the ways to react when using the speedball is to strike it, but also bob, weave and slipping can be practised and enhanced.

The idea is that when you strike the ball, as it quickly hits the platform and bounces back towards your head, you must slip or bob and weave to avoid it hitting you.

It is important to position the speedball so it is level with your eyes for this exercise. Some people have the speedball too high or too low, but level with your eyes is just right.

As you practice you shall have to continuously strike the ball so as to keep the practice from stopping, and the harder you hit, the faster the ball will hit the platform and bounce back towards you so be ready and waiting to use correct head and body movement to not get hit.

This type of training also provides an excellent workout for your leg muscles which are heavily involved in bobbing and weaving and your oblique muscles which are used when slipping.

Keep in mind to move in both directions going from left to right and vice versa, and also keep your hands high, so you don't get into the habit of dropping your guard when moving.
Marks

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