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The speed ball comes with a steel ceiling mount that rotates 360 degrees to ensure an optimal trajectory. When struck, the ball swings and quickly returns to its place to be struck again. Make your workout more versatile by dodging swings and moving around the bag. As control improves, the beats become faster, and you can practice different sets and rhythms. Great for warm-up and technique training. In fast-paced speedball training, your heart rate is sure to go up.