The floor to ceiling ball is a piece of boxing apparatus that fighters use to increase their speed, timing and punching accuracy. It is a difficult piece of equipment for inexperienced fighters to use because the bag does not move in a predictable way. The circular bag is on a rubber line hung from the ceiling that extends to the floor.
Left Jab Drill
The left jab is the most important for most boxers. It sets up all the other punches--left hook, right cross, right uppercut--and helps the boxer set the tone. To be effective it must be hard and accurate. The boxer can improve his accuracy by throwing 10 consecutive left jabs at the floor-to-ceiling bag. Unlike the speed bag, the floor to ceiling bag will not move in a predictable manner. To develop rapid-fire consistency, you must focus on the movement of the bag and not just the center portion that you will strike. You should try to make square contact with every punch, but if you can connect on 5-of-10 when starting out, that is successful. Build off that.
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One-Two Drill
The key to becoming an effective puncher is throw your shots in combination. The most basic combination is the one-two drill, which consists of the left jab and the right cross. When using the floor-to-ceiling bag, you are interested in accuracy and power. Try throwing the combination with the left jab as the initial punch and then following with a crisp right-hand punch. This is your power punch and the idea is to get it away cleanly and with power. Throw 10 combinations, trying to increase the tempo with each pair of punches.
Circle the Bag
One of the great keys to becoming an effective boxer is learning how to move in the ring to deliver punches and avoid your opponents' hard shots. When working on the floor-to-ceiling bag, you should circle the bag to the left if you are a right-handed fighter and circle it to the right if you are a left-handed fighter. You should be able to connect solidly with 6 out of every 10 punches you throw.
Posted in: Boxing Exercises