The following drill will improve your precision, speed, timing and coordination using a simple setup: a tennis ball with an elastic band threaded through it.

You can create this yourself (which is what I did) or get one on Amazon.

Here's how to set it up and execute this drill.

Video Breakdown

Drill Setup

• Attach the Tennis Ball: Secure the elastic band with the tennis ball between two stationary points, such as a pull-up bar and a dumbbell.
• Adjust Height: Hang the ball at eye or head level to target head shots, or lower it to focus on body shots. Eye level is typically ideal.
• Set Resistance: Adjust the slack in the elastic band. Tighter slack makes the ball return faster, while looser slack slows it down.

Varying the slack will challenge your ability to time shots as the ball returns at different speeds, working you at different speed, testing precision, timing and coordination.

Drill Execution

Step 1: Single Shots

Start with basic punches to build precision and speed:

• Jabs: Throw a jab, let the ball return and jab again. Focus on snapping your jab and landing it accurately. Stay loose and relaxed between shots to maintain speed and timing.
• Crosses: After mastering jabs, move to crosses. Concentrate on quality, fast, and precise single shots.

Step 2: Add Head Movement

Incorporate head movement to avoid staying static. Anticipate the ball's return and move your head as you throw or immediately after. This ensures the ball doesn't hit you, simulating defensive movement in a fight.

Also practice moving your head simultaneously with your punch or right after to develop fluidity.

Step 3: Combinations

Once comfortable with single shots, combine them.

Start with jab-cross combinations, focusing on timing and precision.

Introduce hooks (lead and rear) and uppercuts. These require greater precision and timing due to the ball's erratic movement. Hooks and uppercuts are harder to land, so practice them off straight shots (e.g., jab, cross, hook or cross, uppercut).

Step 4: Freestyle

Combine all elements in a freestyle format. Move around the ball, integrating footwork, head movement and varied punches (jabs, crosses, hooks, uppercuts).

Time your shots to land accurately as the ball moves, adapting to its unpredictable movement.

Drill Structure

Do the drill using the round based system.

• Option 1: 5 rounds of 2 minutes each, with 1-minute rest between rounds.
• Option 2: 4 rounds of 3 minutes each, with 1-minute rest between rounds.
• Option 3: 3 rounds of 5 minutes each, with 1-minute rest between rounds.

Key Fundamentals

Make sure to maintain proper technique throughout this drill.

• Stance: Stay in a sharp, proper stance with hands returning to your chin after each strike.
• Chin Tuck: Keep your chin tucked.
• Relaxation: Stay loose between strikes and combinations to conserve energy and maintain speed.
• Footwork: Integrate footwork to avoid staying in one spot (check out Fighters Footwork for more).
• Head Movement: Continuously incorporate head movement as you strike.

Expect to miss shots as the ball moves unpredictably. Especially with combinations. That's part of the drill. Missing helps refine your timing, precision and speed. But stay focused, adjust to the ball's movement and aim to land clean shots.

This drill is a powerful tool to enhance your speed, precision, timing, coordination, head movement, and footwork. Incorporate it into your training to elevate your striking game.

Striking Fundamentals

Make sure you got your striking fundamentals down during this drill. Don't commit mistakes to muscle memory. Drill the fundamental 4 punches and 8 combinations correctly.