How Do Boxers Hold Their Focus Pads?
Focus pads are now commonplace in boxing training, with people of all levels hitting mitts as it’s fun to train with a partner and great cardio that will give you a whole-body workout. But if your partner doesn’t hold the focus mitts correctly, you won’t be getting as much out of your training as possible.
The key to a successful training session with focus pads is having a great partner. So how do you become a good focus pad holder? You’re about to find out.
Benefits of Focus Mitts
Focus mitts or pads have a number of benefits in boxing as, when used for different drills, you can focus on a singular aspect of your training that needs improvement. Focus pads aren’t necessarily for focusing your mind, but they can help.
Here are a few benefits of training with focus mitts:
- Practice combinations
- Improve coordination
- Improve speed
- Improve accuracy
- Improve footwork
- Safely integrate power
- Get helpful feedback from a partner
- Full body workout
How to Hold Focus Mitts
If you’re an advanced boxer, or you’ve at least been training for a few months, then performing focus mitt drills with an experienced coach is the best way to improve your boxing techniques as your partner can correct your technique and provide helpful feedback.
This is more difficult, however, if you’re training with a friend – though not impossible. If your partner is interested in boxing training too, they can successfully learn the different techniques required by a mitt holder, as the basics are simple.
Move Naturally
One of the most important aspects of holding focus pads for a boxer or mixed martial artist is moving fluidly. That doesn’t mean unpredictably, but rather smoothly and naturally so that the boxer is able to strike the pads in a rhythm and move easily from strike to strike to create a fluent combination. If you’re standing still and jutting out your arms randomly, then you’ll influence the boxer to do the same which will disrupt their flow and won’t help them improve their technique.
You can keep your training partner on their toes by forcing them into defensive stances after their combinations, but this should still be in such a way that the boxer can fluidly move from offence to defence.
Meet the Strikes
If you’re wondering how to use focus pads or how to hold them properly, it’s likely at some point you’ve had a partner who’s imitated a tree and stood completely still holding the focus pads; we know exactly how frustrating that can be. Standing punching bags are excellent for practising powerful shots on a barely moving target, but the aim of training with focus pads is to move around as if you’re facing a real opponent.
Therefore, a good pad holder will have to meet each of your shots with the pads to absorb the shock of your punch and help you maintain your rhythm as you flow through your combinations.
Communicate
Your friends won’t have the knowledge or experience of a professional boxing coach, but their communication with you is still crucial to your improvement. Even if they can’t pull you up on each and every mistake, they can see which parts you’re struggling with and suggest drills to work on certain boxing skills.
What’s more, they need to be observant enough to see what your problems are so they can slow the drill down to allow you to perfect your technique before adding power to the strikes. If you’re striking the focus pads heavily without the right technique, you could be putting unnecessary strain on your wrists which could put you at risk of injury. Once the technique is right, you can speed up and increase power.
Holding Pads for Kicks
While there are different types of pads for Muay Thai and MMA fighters, such as these longer pads for Thai kickboxing, to use since they’re kicking as well as punching, focus pads are still useful outside of boxing.
When holding the focus pads for your partner, your lead foot should be in line with their rear foot, and your rear foot should line up with their lead foot, so you can be at the right angle for their kicks and knees. You should be aware that there’s enough space between you and your training partner, however, as they shouldn’t be swinging wildly and miss you, or kicking you rather than the focus pads because you’re too close.
If you’re using the longer pads for kicks, hold them in a triangle shape in front of you with the upper corners touching so that there’s a large surface area to meet the kick. Longer pads are also better for kicking as they’re more durable, while small focus pads might not last as long when being kicked.
What to Do if You Feel Pain
Incorrect use of boxing equipment doesn’t just pose a risk for the boxer, but it can also cause harm to the pad holder. If the focus pads are too big, then they can slip off leading you to be hit by a strike, or cause you to curl your fingers to grip the pad which can damage your hands when they’re struck harshly. If they’re too tight, your hands will be uncomfortable and you won’t be able to move or hold them well enough to support your partner’s strikes and combos.
For your comfort, you’ll want a set of focus mitts with wrist straps and gel cushions to protect your wrists and the boxer’s hands.
A common mistake pad holders make is having their arms too far apart with their elbows outstretched to meet their partner’s strikes, however, this will put a significant amount of pressure on the ligaments, tendons and muscles in the shoulders which can cause serious injuries such as rotator cuff tears.
Avoid this by keeping your elbows in and your pads close to you and only training with a partner who is a similar size, strength and weight as you.
Curved vs Flat Focus Mitts
Both curved and flat focus mitts have their benefits, although which aspect of your technique you’re focusing on will determine which type of focus pad you require.
For speed and accuracy, curved mitts are the best option, as the curve of the focus mitts fits the wearer’s hand more comfortably as well as being comfortable for the boxer to strike. This reduces wrist strain so boxers can train safely, although they should also be carefully wrapping their hands before putting on their boxing gloves to further protect their wrists.
Flat mitts being less comfortable doesn’t automatically write them off as useless. In fact, with more resistance and less comfort behind the strike, the more accurately it reenacts a real fight, so they can be very useful for professional boxers or anyone who’s getting ready to step into the ring and face an opponent.
Regardless of curvature, focus mitts should have a target in the middle to help the boxer aim their punches and improve the accuracy of their shots.
Where to Buy Focus Pads
As one of the UK’s leading suppliers of boxing equipment, Maxx Pro Boxing is one of the finest brands for all types of boxing equipment, from punching bags to boxing gloves, and of course, focus pads. We use our expertise in combat sports paired with our knowledge of materials to create the best equipment you can find for an unbelievably reasonable price, such as these high-tech gel focus pads that absorb shock to keep both the boxer and the trainer comfortable while sparring.
