Abstract: A training accessory for use in boxing or martial arts is in the form of an elongated body that has a first end and an opposite second end. The elongated body has a rigid inner core member; a compressible member that surrounds the inner core member; and an outer sleeve that surrounds the compressible member. The accessory also has a handle formed of an elastic material and coupled to the outer sleeve. In one embodiment, the compressible member is a closed cell polyethylene foam that has a central opening that extends along a length thereof and in which the inner core member is disposed.