Speedball is a fun, challenging and unique cardiovascular and muscular endurance program adding a medicine ball for resistance, suitable for almost all ages and fitness abilities.
Movements–both footwork and arm patterns–are based on principles drawn from martial arts & boxing, traditional medicine ball movements, functional athletic conditioning drills, and dance. The multi-planar, multi-directional movements are sequenced to fun and energizing music.
A Speedball class is similar to an accelerated form of Tai Chi because during the performance phases there is a systemic flow of non-stop motion, constantly engaging the mind and body. The theories of active rest and active recovery are applied in order to facilitate a maximal work rate. Remember, a body in motion stays in motion, creating momentum while captivating attention span.
Much like swimming, Speedball's lengthening motions stretch and strengthen cooperatively so that the smaller muscle groups, which tend to be ignored in many fitness regimens, are often emphasized synergistically.
As an aerobic workout, Speedball does a better job helping me meet my fitness goals than running ever did…I never saw the same results in muscle tone that I have after attending Speedball class once or twice a week for the past couple of months. Instead of just burning calories, the Speedball workout is helping me sculpt and tone my leg and core muscle groups." – Brian Ross [More]
"It can't get better and I am super excited to take more Speedball classes!" – Tara Leifer [More]
"What a workout! I had Steve on my show, Couch Potatoes on ABC News Now, and my abs spoke to me for three days." – Jim Karas, host of Couch Potatoes, ABC News Now
"...until I started doing [Speedball] myself, I really didn't know how something like 'Speedball' could make changes so dramatic and in a relatively short period of time!!" – Dr. Wayne Winnick, private practice NYC, as well as consultant and treating doctor to the NYC Marathon, NY Mets [More]
• What separates Speedball from other exercise programs?
Speedball offers a unique combination of resisted functional movements, multi-directional athletic footwork, core strengthening and stabilizing exercises—all at a consistent cardiovascular pace. This fun and inspiring fitness regimen is for almost all physical abilities and conditions—from kids to seniors; the less conditioned individual to professional athlete—is all set in a safe, low-impact environment.
• Is Speedball for me?
Whether you're a fitness beginner with a desire to work hard, or an advanced athlete, Speedball offers the challenge you seek, in an interesting and fun format. The class is carefully sequenced in a progression format, so that multiple fitness levels can enjoy class simultaneously, and the entry-level modifications and form constraints allow for protection of existing conditions and prevention of all potential injuries. Classes are exciting and challenging, and you can change your body, the way you move, the way you think, and the way you feel.
"If I miss Speedball, I'm bummed the rest of the week until the next weekend rolls around. I don't have to go to Speedball. I GET to go to Speedball..." – Gwen Snyder [More]
• I'm in good shape and I love to exercise, so I'm constantly looking for a demanding workout. Can I find this challenge in Speedball?
Absolutely. Advanced students can take it to the next level with higher intensity options, choosing the more complex aerobic and footwork options provided during the class. The advanced plyometric movements in Speedball are designed for high heart rate, performance level, agility and strength.
"As someone that does very high impact and high energy activities, it's difficult to find a class that is challenging both to your cardiovascular system and your coordination. Most classes are not difficult enough... For very avid athletes, [Speedball] can help improve and fine tune existing techniques. It's fun and really increases your heart rate..." – Ethel Alhale [More]
Speedball Selection
[ Schedule ]
The best of what Speedball Fitness has to offer – a well-rounded sampler of our programs, customizable and interchangeable. Format follows higher intensity to lower, no resistance to higher. Format could start with Shadow Do, followed by Speedball, then Form & Function.
"As a former Division I athlete...I found that there was no workout that really kept me in top condition...That is until, I came across Speedball!..." – Andrea Trujillo [More]
• I'm not accustomed to exercising frequently. Can I still do Speedball?
Beginning participants can benefit fully from the base-level movements offered in class. Once these base movements are mastered, participants can opt to perform advanced movements. Advanced movements are derivatives of the base movements, so everyone is all performing the same action. Speedball progresses like a martial arts course, with repetition serving key to learning the movements and then increasing the motion and difficulty as the class progresses. All participants are encouraged to work at a pace most comfortable for them.
• What kind of results will I see?
You'll reach higher levels of motor function in a safe and healthy way. You'll be straighter, stronger, leaner, and longer! Look for improvements in agility, flexibility, balance, coordination, muscular and cardiovascular endurance, body/movement awareness, and joint and trunk stability. The combination of these improvements will result in increased proficiency in any field- or court-based sport. Caloric expenditure from aerobic movement + increased metabolism from more lean muscle mass + fat storage depletion from the varying heart rate intensity = formula to lose weight and change your body!
Speedball Core [ Schedule ]
Focuses on developing the core area – abdominals, lower back, and supporting trunk muscles – using a medicine ball and body weight for resistance. The format of the class is based on progressions, building upon a base level towards integrative and more advanced movements. Partner drills are included to increase fun and efficiency.
SpeedCycle [ Schedule ]
SpeedCycle is a Speedball Fitness signature format, created and guided by Steve Feinberg. Based on Rhythm riding, challenging endurance intervals, appropriate lactate clearing recoveries, short duration HII sets, just the right amount of sports psychology and motivation, and soundtracks that'll take you back and bring you forward, it all adds up to fun, powerful, and progressive athletic training. Each class is a microcosm of a macro cycle, representing the different phases, in chronological order, of an athlete's training cycle for competition. The message: just because it's challenging doesn't mean it has to be miserable!
Speedball X-Treme [ Schedule ]
Challenge your athletic abilities with this hybrid of Speedball and X-Treme Movement.
This non-stop intense workout will incorporate the best of the best, using the ball, weights, step and more to take your exercise to another level.
Speedball Strength [ Schedule ]
A 3-phase conditioning loop moving from lightly loaded endurance speedball medicine ball techniques using the musical rythm as a base/guide for intensity, to fully loaded primary resistance exercises and/or core conditioning, and finally unloaded calisthenics or light active recovery and acid flushing movement. Phase one is conducted with an athletic training mentality, employing a timed intensity management system within the interval for maximum performance during and blended partial recovery, facilitating a smooth transition into phase two.
"It was a GREAT class... I would highly recommend this class for an all around good workout. "
–Anonymous praise from an equinox member to a manager
about Speedball Strength during experimental pre-class launch.
Speedball Level 3 Advanced Choreography [ Schedule ]
A segment of Speedball class which focuses on an extended flowing choreography, stimulating neuromuscular integration and fun levels of complexity.
Speedball Pro [ Schedule ]
An intense interval based sports performance workout based on the use of Speedball techniques and the sequencing employed in the training of Speedball performance athletes, including past and present world champion amateur and professional fighters, division 1 college sports programs, and youth athletes.
X-Treme Movement [ Schedule ]
A fun and challenging combination of cardiovascular drills and resistance training, X-Treme Movement is based on athletic conditioning drills, plyometrics, calisthenics, martial arts, boxing and more, using weights, step, and a mini-trampoline.
Form & Function [ Schedule ] [ Click Here for a First Hand Account ]
This preventative and post-rehabilitation regimen uses free weights, body bars, and a step. The program is based on a progression system of exercises, building upon a base level to more advanced and integrative movements. This workout includes exercises addressing posture, proprio-ception and joint stability and coordinated joint and muscle timing – a format for functionality. Suitable for all fitness levels and ages.
Integration [ Schedule ]
Integration is a full body, barefoot conditioning and strengthening class that systematically stretches the muscles directly after utilization. Without using equipment, but relying on bodyweight, participants will see improvements in balance, coordination, mind & body movement awareness, functional strength and flexibility in this progression-based class.
Tween/Teen Cycle [ Schedule ]
Funk FUze [ Schedule ]
A NEW MOVEMENT ART
Created by Steve Feinberg and Hillary Thompson, hip-hop instructor at Broadway Dance Center, this class is a fusion of cardio hip-hop dance and martial arts movements. The workout is fun, physical, and feels like dancing! Suitable for most fitness levels, no dance experience necessary.
MoDaLates [ Schedule ]
A NEW MOVEMENT ART
MoDaLates is a fusion of graceful ballet, controlled modern dance movements, and pilates core strengthening alignment mat exercises, all infused with Speedball core medicine ball training. The workout focuses on proper spinal alignment and articulation from a dynamic movement quality perspective, carefully and mindfully increasing mobility in all planes. While this class has a limited but effective and acheiveable cardiovascular component, MDL also employs the resistance and tactile focus tool of the medicine for most sections of class. The movement at any ability level is intensified, and, therefore, the results are magnified. Any age participant may safely and gradually use this progressive system of conscious movement to experience a bamboo-like effect borne of stable strength and supple spinal flexibility. No dance or pilates background is necessary, all exercises can be performed without the medicine ball. Class is instructed by professional dancer Felice Gabrielle, and was developed cooperatively by the experts of the Speedball Fitness team.
"MDL--movement intensified, results magnified"
Shadow Do [ Schedule ]
A NEXT LEVEL CLASS
This class is an entertaining cardiovascular combination of boxing and kung fu techniques, set to fast-paced house music. Created by career martial artist Steve Feinberg, this marriage of applicable combat skill and cardio exercise will keep you at your highest energy possible! (expect singing, dancing, and screaming) Warning: (1) class is for high-level intermediate to advanced fitness levels only, with a base in cardio-kbx or martial arts if possible; (2) cooldown contains some hip hop dance flavor.
"After 6 months of taking [Shadow Do] I had improved my time in a half ironman by an entire hour."
–Maris Madeira [More]
Hip Box [ Schedule ]
A boxing aerobics class that assimilates the fundamental techniques and applicable skills that form the cornerstone of boxing ability – from novice through Olympic-level competition training.
Participants learn to relax into combination punching with defensive syncopation and multi-directional footwork patterns - set to a Hip Hop soundtrack.
"I have been a devoted student of his class almost since the beginning and have been taking his class religiously every Monday night. This class sets the tone for my week and I look forward to it every Monday and have been for at least a year, it could be longer, as I can't remember when I first started taking his class...all I know is, I was hooked from day one."
FightTech [ Schedule ]
