At Knockout Women's Boxing Club we love punching shit and well throwing shit too! The ball slam is a great drill to build overall strength, hip flexion power/speed, and more! For boxers this exercises can help in improve your ducking form/speed, punching power and leg strength. Check out this video to learn the proper technique of this killer exercise! Workout with the Ball Slam After an adequate warm-up, here is an example of how to use this drill in a workout: 3-6 sets of 15-20 second intervals of consecutive slams with 30-120 seconds of rest in between sets.