In a recent post, I shared a few links that showed an inexpensive hand-eye coordination tool that required nothing more than a tennis ball, an elastic cord, and a hat (original entry here).  Since posting those video clips, I’ve received several questions about making one of these inexpensive tools.  Many readers had trouble finding the necessary elastic cord and others were unsure how to attach the cord to a ball.

Fortunately, I recently made one of these tools for one of my fighters and snapped a few pictures to help clarify some of the confusion.

To begin, the elastic cords can be found at most fabric stores. I purchased 2.5 yards of elastic cord from Jo-Ann Fabric & Craft for less than 2 dollars.  You can click the image below to view a larger picture of the receipt.

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I then used a screwdriver to puncture a hole all the way through the tennis ball (in one side, out the other).

You will then remove the screwdriver from the ball.  Now, you’ll take the elastic cord and attach it to the screwdriver with a thin piece of duct tape. Please note that I chose to attach the cord after making the initial holes just in case it would be too tight for the cord to remain attached to the screwdriver when first puncturing the ball.

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Once you’ve taped the cord to the screwdriver, you can now drive the screwdriver back through the holes that you already created.  Push it all the way through again.  You will then remove the tape to free the cord from the screwdriver.  Hold on to the cord and pull the screwdriver out of the ball.

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You will then tie a knot at the end of the cord to prevent it from slipping back through the hole.

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Pull the long side of the cord back until the knot stops it and you are ready to go.  All that you’ll need to do is attach the cord to a hat.

As for ideal lengths, start conservative as once the cord is cut, you can’t reattach it.  Different cords will have different amounts of stretch so it is impossible to provide a universal recommendation regarding length.  Typically, the tennis ball will hang down just above waist level, but a few inches in either direction can make a big difference in terms of speed.  Experiment with a few different lengths and choose something that works well for you.

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For more homemade equipment ideas, please refer to the link below:

Homemade Exercise Equipment Archives

Anyone familiar with amateur boxing knows that Cuba has been a powerhouse since winning their first medals in the 1968 Olympic Games. The small island of approximately 11 million people has long dominated amateur boxing throughout the world.

Those interested in learning the secrets to the success of this small, impoverished island may enjoy the videos below. A complete documentary has been split into five Youtube clips. Part 1 is embedded, with the remaining parts linked to at the bottom of this entry.

Part 2 – http://www.youtube.com/watch?v=6USRaM24DhA

Part 3 – http://www.youtube.com/watch?v=9LYF1czBMpw

Part 4 – http://www.youtube.com/watch?v=r6y5ncZo4rI

Part 5 – http://www.youtube.com/watch?v=NTx6ktxyXdU

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Smooth seas do not make skillful sailors. – African Proverb

I won’t waste time with a long introduction to the video below.  In summary, if you are a fighter or fan of combat sports, this clip should get the blood flowing…

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Action is the last resource of those who know not how to dream. – Oscar Wilde

Following a recent post, I’ve received several questions about other low-tech reaction drills. Fortunately, you don’t need anything too fancy to get the job done.

Take a look at the example below from Anderson Silva. Such a drill is not only effective, but also quite easy on the body. You could perform this type of work daily without interfering with the more intense sport work that must also be performed.  This drill could even be useful as a brief warm up. All that you’ll need is a few minutes.

If you search for suspension trainer within this blog, you’ll find numerous examples of do-it-yourself tutorials.  Anyone familiar with this site should know that it is both easy and inexpensive to build a suspension trainer. Yet despite the numerous options for homemade models, I’m often asked about how to build a door anchor to support the suspension trainer.

Although one example has been posted before (here), you can find another tutorial that covers the topic below.

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For more homemade equipment ideas, please refer to the link below:

Homemade Exercise Equipment Archives

The video below shows how to make an inexpensive tool to train hand-eye coordination for fighters.  Although the video is not in English, the instructions are simple enough.  All that you’ll need is a hat, a tennis ball, and an elastic cord.

Kostya Tszyu is one fighter who often trained with a similar device.  You can see an example at the link below:

Kostya Tszyu – Tennis Ball

Vasyl Lomachenko can also be seen using something similar here:

Vasyl Lomachenko – Tennis Ball

As for applications, such a drill can be a fun addition to your training arsenal.  Aside from the hand-eye coordination benefits, it is also useful that this drill will not be strenuous to the body.  You can easily include some reaction training with this tool without detracting from your primary training objectives.

Thanks to Nikolay from Arthlete.com for passing the video along.

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Creativity is a natural extension of our enthusiasm. – Earl Nightingale

I recently received an email from Kevin Rempel and was captivated by his story.  Still in his 20′s, Kevin has endured his share of ups and downs but he continues to keep moving forward regardless of the obstacles that stand in his way.

Kevin’s story highlights the importance of a positive attitude.  It also unfortunately shows the consequences of a negative mindset, as seen with his father.

If you have ever questioned the significance of your own attitude, take a moment to watch the video below.

Fore more information about Kevin and his progress, please refer to his website at the following link:

http://kevinrempel.com/fr_about.cfm

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Every thought is a seed.  If you plant crab apples, don’t count on harvesting Golden Delicious. – Bill Meyer

Ali McWeeny was featured on this blog once before.  The original link can be found here.  Her story is so incredible however that she is more than worthy of another entry.  Below is a new video that was recently sent to me.  Much more of her training can be seen within.

Be prepared to discard any excuse that you’ve used before…

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Keep your excuses to yourself – nobody cares. – Dave Tate

The scenes within this video come from Hollywood productions, but the compilation still gets the blood flowing (nice editing too).

Enjoy…

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There isn’t a person anywhere who isn’t capable of doing more than he thinks he can. – Henry Ford