Hand-to-eye coordination, hand speed, cardio, explosive power…you get a lot from this. Stick on the 20kg vest for a bit of spice, or just start supporting Rangers and put on the requisite weight….sorry that was my father talking.. You can lunge a bit lower with this, at my age I go a bit easy on the knees. Also, I don’t look directly at the ball, or orange in this case, like to work the peripheral vision a bit. Music: Adeito, Tabu Ley et L’Orchestre Afrisa. | Urban Krav Maga