The freestanding punching bag is a great training equipment to improve your boxing and striking skills because the plastic rod has been specially designed to give a spring effect that allows the speed ball to swing and sway when punched. This will enable you to improve your timing, to increase your hand to eye coordination, your striking accuracy and develop your striking speed and reflexes. The standing speed bag consists of a plastic base with a lower high-strength PVC spring-like rod, of a robust black powder coated steel upper rod and of an inflatable speed bag. Assembled together, the base and the rods act like a spring that has whip effects when punched which is ideal for training. The base is fixed to the ground with a total of 10 powerful suction cups for maximum stability. A pump to inflate the reflex bag is also included in the package. Take your striking skills, your speed and your reflexes to the next level with this standing reflex boxing bag. Because the rods are made from specifically designed high-strength PVC plastic, the speed punching bag bounces back and forth quickly after each hit putting your hand-to-eye coordination to the test. Also, because of the 10 suction cups, the base is very stable and firmly anchored to the ground. The reduced base diameter doesn't require being filled with water or sand and enables you to step in as you punch! The standing reflex speed bag is robust & built to last because the base is made of high-quality plastic and because the lower rod is made of high-strength PVC material that has been designed to withstand multiple & intense training sessions. The reflex ball made of superior composite material with reinforced stitching is also built to last and comfortable to train with. The speed bag is fit for most as the height can be adjusted up to 60 inches. You do not need to be a professional boxer to train with the standing punching bag. Training with the standing boxing bag will increase your cardio and your overall fitness level because it will require your whole body to move while drilling your strikes. As the intensity of the workout depends solely on you, you will be able to adapt this intensity to your fitness level in order to ensure a steady and safe progression. IMPORTANT RECOMMENDATIONS – The 10 suction cups work most efficiently on smooth floor surfaces such as wood, tiles & marble floors. They will not work when used on rough floors and carpets. Make sure the suction cups are kept clean as dust on them will affect their suction capacity. For better feel when striking and prolonged life, we recommend to only inflate the reflex ball to the point where it makes a slight depression when pressed.