In this video, I am going to show you 10 hit variation on a speedball.

Variation one is two with one hand two with the other.

Variation two is still two with one hand and two with the other, but this time you do front fist back fist.

Variation three you move forward and back. Do it with one hand and then change ist with the other.

Variation four you hit with one hand and before the ball bounces back, you hit with the other hand.

Variation five, the most impressive variation. All you do is keep the ball up, so hands go round and round.

Variation six is easier than it looks because all you do is maintain the position of the ball by having your hands in a stable state. This variation can be done even with eyes closed.

Variation seven is going to be fist and elbow. Fist elbow, fist elbow

Variation eight is fancier with fist and elbow with the switching of hands.

Variation nine is again fist elbow with more speed.

Variation ten is 10 with each hand.

If you have any questions, leave the comments below.
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Tony Jeffries from Sunderland in North East England. From the age of 10, Tony boxed at the highest level amateur and professional for 17 years, representing his country of England, around the world in 55 of my 106 fights. He is very honored and proud to have been team captain for England on many occasions and even for Great Britain a couple of times.

The highlight of Tony's career came in 2008 when he joined the very exclusive “Olympian” club. After beating the Belarusian, Dutch, Hungarian champions and the USA team captain Christopher Downs in his backyard in the World Championships, Tony qualified for the Beijing Olympic Games. I came home with a bronze medal after years of training solid. It was the happiest time of my life!


Tony turned pro after the Games having ten pro fights with nine wins, 5 KO's one draw and 0 loses

For the last three professional fights—from the end of 2010 and all of 2011—He trained in Los Angeles with world-renowned boxing trainer Tommy Brookes—for me, the best in the world!

At the end of 2011, Tony had surgery on both of his hands because of a hole and a tear in my knuckles. He tried all sorts of treatment to fix them, but the hands never fully recovered, and he had to retire from competing.

He was devastated that he couldn’t box competitively anymore, but the end of Tony's fighting career was the start of a new chapter in the then 27 year old's life. Now living in LA since January 2012; with the wife they both fell in love with this city straight away, so we decided to apply their green cards and move here.

They loving life in Santa Monica, Tony has set up two dream gyms —Box ’N Burn in Santa Monica and Brentwood—with the top trainer and businessman Kevan Watson. They’ve trained everyone from kids and total beginners to celebrities like Skylar Grey; also worked with the likes of UFC superstar Conor McGregor and legendary boxer Sugar Ray Leonard.

Tony is a fully qualified advanced personal trainer and being in gyms all his life like Kevan and they made sure Box ’N Burn has all the best things from all those other gyms with none of the bad things.

Tony host's the Box ’N Life podcast, with Glenn “Six Figure” Holmes, trainer to the stars. They discuss anything and everything about boxing and life and have a good laugh doing it. They’ve also had great guests, including self-made billionaire Dan Pena, WBC cruiserweight champ and “Creed” star Tony Bellew and top Hollywood film producer Jason Clark.



Tony Jeffries
Co-Owner & Founder | Box 'N Burn | California's #1 Gym

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