Incorporate the PER4M quick puncher into your workout to improve hand and feet quickness, hand-eye coordination, cardiovascular fitness and concentration under physical duress. Perfect for boxers to practice timing and speed of swims, jabs, hooks, crosses and defensive movements. It is also great for warm up and plyometric exercises like jumps, kicks and toe taps for athletes of all fitness levels. Included with the product, comes with 10 instructional drill cards.