16 Tennis Ball Drills to Sharpen Your Boxing Skills and Reflexes

Tennis balls aren’t just for tennis players. They’re also a valuable tool for boxers looking to enhance their agility, coordination, and reflexes. Incorporating tennis ball drills into your boxing training regimen can significantly improve your performance in the ring.

Vasyl Lomachenko, a Ukrainian professional boxer known for his exceptional footwork and angles, is one of the most prominent advocates of tennis ball drills in boxing. Lomachenko’s training videos often show him using a tennis ball attached to his cap, which he punches while moving. This drill improves his precision and his ability to maintain focus while moving, a key aspect of his fighting style.

Anthony Joshua, the British heavyweight champion known for his formidable power and tactical approach, has also incorporated tennis ball drills into his training routine. For a boxer of his stature, agility and hand-eye coordination are crucial, especially given the dynamics of the heavyweight division, where any given punch can end a fight.

For Joshua, these exercises are not just about physical conditioning but also about sharpening his mental focus, allowing him to maintain his concentration throughout a match.

Tennis Ball Drills To Add To Your Boxing Workouts

Here are 16 tennis ball drills that can help sharpen your boxing skills.

1) Tennis Ball Bounce And Jab

This drill involves bouncing a tennis ball to the ground and throwing a jab at it as it bounce back. It’s excellent for improving hand-eye coordination and timing. Once you’re comfortable, you can try throwing different combinations to make it more challenging!

2) Throw And Catch

Throw the tennis ball against a wall and catch it on the rebound. This drill help you to improve your reaction time and develop hand-eye coordination. Add this to your training routine and you’ll be reacting to punches like Floyd Mayweather in no time.

3) Chin Tuck And Shadowbox 

Pinch a tennis ball with your chin and start shadowboxing. This drill help you with your defense as it will have you to practice having your chin tuck at all times during training, sparring or even fights. Check out the first segment of the video demonstration by Shane Fazen from FightTips.

4) Head Movement Drill

Attach a tennis ball to a string and hang it at head height. Practice moving your head and upper body to dodge the ball as it swings towards you. Mix in a few jabs whenever the ball starts losing momentum and keep on dodging.

5) Balance A Tennis Ball On Wrist And Shadowbox

Balance a tennis ball on your wrist that you usually throw a jab. Retract your hand and before the tennis ball falls to the ground, catch it and start shadowboxing with a combination in mind. This drill helps to simulate throwing jabs and other combinations, improving hand speed.

6) Double-End Bag Replacement

If you don’t have a double-end bag, a tennis ball on a string can serve as a makeshift alternative for practicing accuracy and timing. It’s self-explanatory, just tie a string on both ends of a tennis ball and hang it anywhere you have enough space to work your boxing technique.

7) Shadow Boxing With A Tennis Ball

Hold a tennis ball in each hand while shadow boxing. This not only improves your technique but also enhances grip strength.

8) Tennis Ball Dodge

Have a partner throw tennis balls at you at different angles and heights, and practice defensive moves like bobbing, weaving, and blocking, improving your defensive movements. Anthony Joshua uses this drill often to sharpen his reflexes and defensive movements during training.

9) Timed Reaction Drill

Drop a tennis ball from shoulder height and try to catch it before it bounces twice. This drill helps to develop faster reaction time and hand speed, particularly when executing combinations in the ring.

10) Precision Punch Drill

Hang a tennis ball at head height and practice landing precise punches on it. This drill enhances accuracy and control. Multiple-division world champion Vasyl Lomachenko frequently incorporates this exercise into his training routine to sharpen punch accuracy.

11) Bounce & Timed Combinations Drill

Bounce the tennis ball on the ground, while it rebounds, practice throwing a rear uppercut and lead hook, and catch the tennis ball before it drops to the ground for the second time.

12) Alternating Hand Switches Drill

Start with the tennis ball in one hand fully extended, and alternate catching it with the other. Gradually increase the speed as you feel more comfortable, and you’ll notice an improvement in your reaction time and hand speed in no time.

13) Footwork And Catch

Incorporate tennis ball catches into your footwork drills while shadowboxing. Move around in your boxing stance and catch a tennis ball thrown by a training partner. It’s an effective way to improve your catching and parrying skills as well as your reaction and focus.

14) Rhythm Drill

Bounce a tennis ball rhythmically on the ground while maintaining your boxing stance and footwork. This helps in developing a rhythm in your movement. Move around the room as you move around and repeat with your other hand.

15) Tennis Ball Push-Ups

Place a tennis ball under each hand during push-ups. This not only strengthens the upper body but also improves stability and balance.

16) Tennis Ball Squeeze

Squeeze a tennis ball repeatedly to build grip strength, which is crucial for clinching and holding on to opponents.

Give These Tennis Ball Drills A Try

These drills, though simple, can have a profound impact on a boxer’s skill development. The use of a tennis ball in boxing training is a testament to the creativity and adaptability of training methods used in the sport. These drills enhance physical attributes like speed, power, and agility, and they also help to develop mental sharpness and focus, which are equally important in the ring.

Incorporating these drills into your routine can lead to noticeable improvements in your boxing abilities. As with any exercise, consistency is key. Regular practice of these tennis ball drills will ensure steady progress in your boxing skills. Remember to always warm-up before engaging in any exercises.

Tennis ball drills are an innovative and effective way to enhance your boxing skills. They are versatile, require minimal equipment, and can be practiced almost anywhere. You can develop quicker reflexes, better coordination, and sharper accuracy by adding these drills to your training routine.

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