The pneumatic ball training

An unorthodox training with a Tennis ball

In this article we want to talk about the 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

Note – This is not a 6DKF’s invention, it is also used by professionals athletes in MMA and Boxing.

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 a headband
  • A very supple and elastic thin band / rope

To assemble the instrument 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

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

The exercise simply 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

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

  • Hit without standing still
  • Hit without gloves (to start a 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

The source from which we have found this tool is

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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