Floor-to-ceiling ball

The heavy bag doesn't hit you back, but the floor-to-ceiling bag might. Also known as a double end bag, it is a multi-faceted training tool. 

It develops:

• movement

• reactions

• timing

• hand-eye coordination

• conditioning

The ball hangs from the ceiling and anchors to the floor with bungee cord. Whenever you hit it, it springs right back at you. You can either get out of the way, use a defence to stop it hitting you in the face or, let it hit you in the face. A little like boxing! 

Like the heavy bag, use a bracket for the ceiling connection. Secure it to the floor with a hook or some weight plates. Bespoke, water-filled anchors avoid the need to drill holes in your floor, and you can move them when not in use. 

Using the floor-to-ceiling ball

Begin by timing the ball with your jab. Keep the ball moving, by hitting it when it's in motion. You will notice that when you mistime a punch, the ball will veer off in a different direction. At first, it will make a fool of you, but don't get frustrated. The damned thing makes a fool of everyone first time out. Try to keep the ball under control, using disciplined technique. Like a competent opponent, the ball isn't going to sit in one place and let you to tee off. The trick is to aim your punches where the ball will be, not where it is.

When you get comfortable with the jab, add the cross, timing the ball with 1-2 combinations. Add movement, throwing your punches from different angles, concentrating on your range. As you get more proficient, add hooks and uppercuts, building combinations. When you feel ready, begin to sprinkle defences into the mixture. 

Oh, and by the way, that horrible, dull aching in your shoulders? Embrace it, friends and neighbours. That is your body’s way of telling you that you are getting more resilient and skilful by the minute.