What should I do if I can't hit the speedball?

The inability to hit the speed ball is a common problem encountered by novices in boxing training, novices should avoid the challenge of complex trajectory of the hanging double-ended ball, and give preference to the rebound pattern of the stable vertical spring speed ball. When installing the ball, make sure the bottom of the ball is flush with the tip of the nose, loosen the connecting rope or spring to reduce the speed of rebound, and let the flat side of the ball face you to expand the contact area and reduce the difficulty of hitting.

Initially, you can carry out a 3-day one-handed fixed-point hitting training, feet shoulder-width apart, front foot 30cm from the ball, using only the forehand to gently push the bottom of the ball, waiting for the ball to bounce 3 times before the next push, focusing on experiencing the feeling of power rather than the pursuit of strength, the goal is to 20 consecutive strikes do not fall through. Next, 5 days of alternating rhythm training with both hands, following the '1-2-Stop' mnemonic: the left hand lightly strikes the ball to make it bounce once, then the right hand makes up for it and bounces it again, followed by a 1-second pause to adjust the posture, and then quickly retracts the fist to the chin to protect it after each strike. Finally, spend 7 days practising continuous hitting, hitting the lower part of the ball with the peak of the fist, with the wrist twisting like a towel to increase control, and at the same time keeping a close eye on the wall behind the ball, using the afterglow to track the trajectory of the ball.

If you still have problems with your training, corrections include 'mosquito swats' to improve power, a metronome to develop rhythm, and video comparisons to help correct your movements. Don't be in a rush when you train, it's normal to have a low hit rate in the first two weeks, so record your daily progress and use your mistakes as a signal to make adjustments. After two weeks of training, the hit rate can reach more than 80 per cent, and it is easier to master the rhythm of hitting when training with the rhythm of a familiar song.

Training mentality is equally important. No matter which type of boxing trainer you use, headband punching ball, boxing speed trainer, free standing speed bag or speed ball, a relaxed mindset is more effective.