Exercising on a speedball is one of the best exercises anybody, young or old, male or female, can undertake.

This is particularly the case when users learn to rotate the body through the exercise as this brings the correct muscle groups into play, benefits the waistline and is very beneficial aerobically.

Speedball Exercise - How to...

There are 2 ways to exercise on the ball. Those speedballers into speed hit the ball with the side of the clenched fist with little body movement and rotate from the elbow or even the wrist only.

For greater fitness benefits however the ball has to be hit knuckle on to the centre of the ball as this activates each side of the torso and legs depending on which knuckle is striking the ball.

Speedball Hitting - How to...

It is critical that you do not try and hit the ball quickly until you have learnt the basic routine.

• Open your hands and with the palm of one hand push the centre panel of the ball leading directly from your nose.
• This needs to be done with sufficient force for the ball to hit the rebound board 3 times.
• Once this has occurred and before the ball hits the board for the fourth time repeat this action with the alternate hand.
• Once this basic action has been mastered try hitting the ball with more force for a quicker response.
• Once this has been mastered clench the fist and with the knuckle leading through the ball and the back of the hand facing the ceiling strike the ball with alternate hands.