An unorthodox training with a Tennis ball

In this article we want to talk about pneumatic ball training, an advanced workout that in some ways may seem “ridiculous” but it really helps to develop and combine high-level skills:

• Precision
• Speed
• Fighting pace / timing
• Reflexes
• …

This is not a 6 Dragons Kung Fu invention, it is a method also used by many professionals athletes in MMA and Boxing but as always, we love dynamic exercises and we cannot miss the opportunity to share something effective.

Note – This article has been asked by one of our Core Course practitioners on Patreon (see how to attend our home study classes here Learn Kung Fu online: a beginner-to-expert course).

How to build the pneumatic ball

We are talking about an easy to assemble training tool composed by:

• A normal Tennis ball (let’s do not choose a too low quality one)
• Connected to a flatten elastic rope (similar to those that stretch sports trousers)
• Fixed through a band (or an adjustable rapper hat) to our head

Anyone can build the pneumatic ball, we only need:

• A Tennis ball
• A Baseball hat or (better) a headband
• A very supple and elastic thin band / rope

To assemble the whole we need to (see the figure):

• Attach the elastic rope to the tennis ball making a wrapping with the rope over the ball
• Set the length of the rope (about 1m)
• Attach the elastic rope to the cap or to a band

A note by Master Kongling – To obtain the best results in terms of durability let’s do a web covering of the ball with a long elastic band (we need more and more windings, the example in the photo is not enough).

The exercise

Basic version

The exercise is simple but it is not for beginners, it consists in:

• Hitting the ball effectively before it hit us (or lose the momentum)
• Evade the ball (when the ball is hit it bounces at high speed)
• Being precise, and maintain a steady pace of struggle

6 Dragons Kung Fu’s adaptation

For the 6 Dragons Kung Fu practice, the exercise can be performed in these modes / variants:

• Hit without standing still
• Attach the band to the wrist (advanced level) or to the ankle (expert level)
• Hit without gloves (to start a basic resistance body conditioning, read Conditioning check for the impact)
• Hit with all possible parts of the body (head, shoulders, elbows, etc.)
• Alternating shots with parry, dodges, deviations, etc.
• Use any weapons (kali sticks, wooden training knife, etc.)
• Place obstacles on the ground (for spatial intelligence and memory)
• Perform the exercise with / for a partner (actively or passively interacting with us)
• Perform other exercises with this tool as a bother / secondary target
• Try different lengths of elastic rope
• …

Final notes

A few conclusive thoughts:

• Let’s repeat that this practice is not for beginners, we need a base of spatial intelligence (read The most important skill in combat) and reflexes (let’s start reading Shaolin training for reflexes)
• The exercise is dangerous, the stronger and faster we hit, the stronger and faster the ball will bounce back; even if a Tennis ball could appear harmless, it could damage our eyes or even broke our nose (let’s not be stupid)
• This exercise can be seen as a middle ground between Hanging Speedball Training (read Basic tools: the Hanging Speedball) and Fabric Cloth Training (read Basic tools: the cloth) and manipulating also the rope, it could help even to build quick reasoning for trapping (read Trapping [MINI-GUIDE])
• The source from which we have found this tool was Sugarboxing.com
• …

In-depth video courses

• Advanced speed and reflexes training – A video course about how to develop combat speed (exercises, tricks and practical explanations)
• Basic 6 Dragons Kung Fu Exercises – The technical exercises at the base of our Kung Fu

In-depth articles

• Speed and quickness – The important difference between being fast and being fast in combat
• Basic tools: the pole – The third fundamental exercise of 6 Dragons Kung Fu

Questions

Reply in the comments and share your experience:

• Are you able to maintain the Tennis ball attached to the elastic band?