Learn How to hit a speed ball, Get Strong and Lose Weight

1. Open your hands Don't make a fist. Don't hit with your knuckles, at least Not for beginners. Beginners hitting with their knuckles will quickly lose control and end up hitting the ball too hard or too fast. Hitting with the fingers will help beginners slow down the pace and get use to the rhythm. This is probably my best discovery for helping others learn how to hit the speed ball.

2. Hold both hands close to the bag Keep your hands close to the bag. It will allow you to hit the bag without having to race your hands to it. If you let your hands get too far from the bag, you'll end up moving it too fast to hit the bag which makes you hit the ball too hard. When one hand is hitting, the other hand should be waiting right under the ball.

3. Hit in small circles Your hand should travel in make small circles in the air when you hit the speed ball. You're Not swinging your fists back and forth, you are making small circles in the air. You can even practice making small circles in the air to get use to the motion before trying it on the speed ball. Just remember to make circles.

4. Right-Right-Left-Left rhythm The best rhythm for beginners is to go right-right-left-left. This means hitting twice with your right hand, then twice with your left hand, and repeat. On the first hit, you use the front of your fist. On the second hit, you use the bottom of your fist. It should feel like a natural setup for when you switch to the other hand. Some trainers will recommend going 3 times for each hand. It's up to you.

5. Stand square You are Not in your boxing stance. You should be standing square in front of the ball with both feet at equal distance from the speed ball.

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