How To Make a Fast Rebound Target for $1

What Is the Reflex Plate?

The Reflex Plate is a simple DIY striking target that has a fast rate of rebound and is ideal for training at home my free Coach punch tracker app. It will cost you around $1 to make using a few common household items.

Made from a lightweight paper plate suspended on strings with a rebounding rubber band tensioner, it creates a sharp snapping sound when struck. This allows Coach to detect your punches and reaction timing using only your phone’s microphone.

Paired with my free app Coach this simple device will allow you to begin training without needing any expensive gear in the comfort of your home. You'll be able to train more consistently while also maintaining a more consistent pace in every session.

Consistency is one of the most important factors in long term improvement. Coach encourages regular training by guiding your output during rounds and helping you maintain effort based on your selected training level.

Coach also incorporates a Reflex Test, a feature designed to help you periodically check how your body and mind are improving through regular training.

It is about training consistently, then testing yourself over time to measure improvements in sharpness, reaction speed, and strike explosiveness.

• Better punch consistency
• Improved pacing
• Sharper reactions
• Better timing
• Greater muscular efficiency
• Faster and more relaxed striking

Build Instructions

Items Needed

• Paper plate
• String
• Rubber bands
• Sock with a small weight inside
• Duct tape

Setup

Punch 3 holes in the plate evenly spaced around the perimeter.

Tie two lengths of string to two of the holes and tape the ends to the top corners of a door frame.

The plate should end up positioned level with your head or slightly lower.

Cut several rubber bands to form individual strands and tie them together to create a single strand roughly a foot long.

Tie one end of the rubber band strand to the bottom hole in the plate and the other end to a sock with a small weight inside, such as a small stone.

Test the rebound and adjust the weight in the sock if necessary. Note that too heavy a weight in the sock may cause the strings to break or detach on impact, so keep it relatively light.

Training With Coach

Position your phone close to the Reflex Plate so Coach can clearly hear each strike. For best results, train during a relatively quiet time with minimal background noise. Adjust the sensitivity in settings to get the most accurate detection rate.

A great way to begin is with a simple 3 x 1 minute session inside Coach.

This allows you to get a feel for the pacing system and how Coach responds to your output in real time.

As you train, Coach listens to your punch rate and guides your pace based on the level selected in Settings.

If your pace drops too much, Coach will encourage you to increase your output. At the end of each round you will also hear a short performance summary.

If punches are not registering consistently, adjust the Sensitivity setting inside Coach until detection becomes reliable.

Testing Reaction Time and Strike Speed

Once you become comfortable training with the Reflex Plate, you can begin periodically testing your jab speed and reaction timing using the Reflex Test inside Coach.

The goal is not simply to chase a number, but to observe how your reaction speed, timing, and muscular response improve over time through regular training.

The Reflex Test can also be used to compare the speed of different strikes and techniques, including:

• Jabs
• Crosses
• Hooks
• Uppercuts
• Switch stance striking
• Different guard positions
• Technique variations such as a Philly Shell jab

You can also perform a simple finger click test to measure your neural response speed with minimal muscular movement and compare that to a full strike.

This can help reveal the difference between pure reaction speed and explosive movement execution.

In essence, you train consistently first, then test your progress over time.