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What is Hanging Speedball Training?

The second of the 5 fundamental technical practices of 6 Dragons Kung Fu (read /// Subscribe (it's free!) or Login to see this content ///) is the Hanging Speedball Training: it basically consists of a speedball hanging from an elastic rope through 1 or more carabiners.

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).

This exercise represents one of the most effective methods of our school to functionally train high-level combat dynamics (and therefore to develop real martial skills).

A note by Master Kongling – Working with inanimate but not static targets allows us to express maximum speed, aggressivity and reactivity without fear of causing physical damage or having to submit to the level (more or less low / high) of our training partners (read Evaluate the quality of my martial preparation).

What is this exercise for?

In our Kung Fu, the speedballs are used:

As a mobile target for kicks, punches, knees, elbows, etc.
As a target for weapons (training versions, not sharpened, not tipped, not metal-made)
To learn how to dodge / deflect / hit fast-moving elements of a combat scenario (no matter if animate or not)
To learn to adapt our defense / attack in function of the motion of the targets (even at the last instant but always maintaining enough effectiveness)
To learn to adapt to unconventional situations (timing variations, unpredictable directions, unconventional heights, etc.)
To assess our offensive technique in terms of power, application and effectiveness
To figure out if we are mastering enough a technique (or a weapon) to truly implement it in a quick reactive situation
To learn to strike effectively at long and short distances (through the right explosive energy, read also Hitting effectively: distances and targets)
To find / recognize the moments to load power blows and the ones where it is necessary to hit straight forward
To learn to instantaneously measure distances, times, directions and trajectories of movements (spatial intelligence and memory, read The most important skill in combat)
To instinctively figure out how to hit and how to position our body in a stable way
…

What are the goals?

The objectives of this group of practices are the development of crucial martial skills like:

Agility
Balance
Spatial intelligence
Timing
Coordination
Defense and attack attitude
Elastic force
Explosive power
Speed
Breathing (stamina)
Reactivity
Pace
Mobility (legs / arms)
Touch
With the right variations even hearing
…

How to prepare the necessary equipment

The equipment

What we need:

If we have never done Hanging Speedball Training it is important to start with one single target (but for future purposes, it is a good idea to buy at least 3-4)
10-15 elastic ropes (with attached 2 carabiners each)

A note by Master Kongling – For cheaper versions of these materials read The basic equipment for training in 6DKF and 6DKF’s basic equipment: explanation.

The preparation

How to prepare the equipment for our first basic Hanging Speedball session:

Let’s find a free / safe place, at least 4×4 m (read The most suitable places to train)
The training area needs something to hook / tie / hang securely our elastic ropes
Let’s inflate a speedball with a normal pump for bicycle tires or soccer balls (let’s avoid the compressor)
If possible let’s put a protection on the upper part of the internal air chamber (it is the most rubbed and easier to pierce part)
Let’s combine at least a couple of elastic ropes with carabiners and let’s attach the speedball at one end of the extremities
Let’s hang the opposite part of the rope so that the speedball arrives at the height of our abdomen (it must be able to swing a lot)
Let’s try to not limit the mobility of the whole structure in any way; if possible, it should be able to freely move also the upper part (on the hanging side) and not only the speedball part (eg. sliding horizontally on a beam or pipe)

A basic Hanging Speedball training

How to train:

We have to reverse, follow, precede, dodge and channel the movement of the speedball
Let’s use the whole body to attack and defend (hands, feet, fingers, head, shoulders, knees, etc.)
Let’s try to strike quickly, in a flexible way but without too much power for now (otherwise the speedball will take a long time to bounce back)
Let’s try avoid stopping the flow of the speedball (we do not have to grab it or stabilize it)
The speedball self-regulates its “difficulty level” on ourselves but we do not have to stand still, we need to jump, crouch, roll (etc.)
If we slow down our pace, the speedball will do the same, let’s try to follow and stay near to it as much as possible
We also have to focus on not being hit; each time the speedball touches us (against our will) we have to imagine to have been hit by a punch or a kick (we have to avoid it)
We have to try to become faster, responsive and to get in trouble in every way (this is the only way to improve)
…

Safety:

The gloves are unnecessary, however, if we do not use them and we are not conditioned (read Hands conditioning: first approach with a bag of rice) it is easy to bruise by hitting the carabiners, to strip the skin of the hands or worst to suffer small abrasions
Let’s be careful with the rope, if we are not suited to dynamic balance (read The concept of dynamic equilibrium) when it will wrap our limbs it could make us lose stability; falling is rarer but it is still important to know the basic controlled falls (read Everything you should know about breakfalls)
Let’s try to avoid hitting the upper and the lower part of the speedball (for those who are not conditioned the carabiner hurts and the seams may cut)
…

Final notes

A few conclusive thoughts and tips:

Let’s never try to remember the mechanical motion of the speedball, this risks to completely invalidate the exercise (let’s never search for repetitive schemes, this is not juggling, we have to imagine that there is a fast and unpredictable opponent in front of us)
Every 3-4 sessions, it is a good idea to change the height of the rope (we should not get used to it, we have to imagine to hit real body targets)
Is this practice sufficient alone? Surely not, as we said, it must be flanked by the other core practices (read /// Subscribe (it's free!) or Login to see this content ///)
…

In the next article of this series, we will see some of the myriads of exercises and variations that can be applied to this fundamental practice.

In-depth video courses

Basic 6 Dragons Kung Fu exercises – A visual and detailed explanation of the 5 basic practices of our Kung Fu
Advanced speed and reflexes training – The secrets behind real combat speed development (theory, exercises and methods)

In-depth articles

Basic tools: the cloth – The first and most important technical practice of 6 Dragons Kung Fu
Basic Kung Fu exercises: Poles Training – The third fundamental exercise of our school

Questions

Reply in the comments and share your experience:

Can you manage the flow of this “virtual” opponent?

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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