How Do You Train With Focus Mitts?

Although they’re relatively new on the boxing scene, having reportedly come from Muay Thai training and been popularised by Bruce Lee, focus mitts are now an integral part of any boxer’s training routine. Focus mitts in boxing have many benefits to beginner and advanced fighters alike, but not everyone knows why they’re so important or how to use them effectively.

Why Do Boxers Use Focus Mitts?

Focus mitts, or focus pads, are cushioned targets worn on the hands of the boxing coach to help boxers improve their boxing skills. Previously boxing training was all about punching bags as they help boxers practise powerful shots, but now with a coach wearing the mitts and moving the targets, boxers are better able to improve other aspects of their fight.

Focus mitt drills improve:

• Coordination
• Speed
• Accuracy
• Footwork
• Tactics

By training with a boxing coach using focus mitts, you can replicate the movement of an opponent in a real fight, while having a partner there to correct your technique, notice your mistakes and perform focus mitt drills to work on your weak points and refine your technique.

For beginner boxers, shadow boxing is an excellent way to work on your punching technique without any impact, however, the next step before sparring would be training with focus mitts to work some power into your technique by adding resistance.

How Do You Train With Focus Mitts?

To train with focus mitts, it’s important for both the boxer and coach to know what aspects of the boxer’s performance need to be improved. As different drills work on different areas, drills should be chosen to test the boxer’s abilities and allow for the coach to give feedback.

Avoid Focusing on Power

The most helpful tip for improving your boxing technique with focus mitts is to avoid focusing on power. If you want to get a boxer’s physique and build muscle then you need to perform exercises that will exert and extend your muscles, and if you want to practise powerful shots, then you need a punching bag, not a boxing partner.

Instead, focus on perfecting your technique which will maximise your power and as your shots become more accurate, you can integrate more power into different focus mitt drills. There are tips to help focus in boxing if you’re struggling.

Hit with Rhythm

One of the best ways to improve your coordination and shot precision to improve your combinations is to get into a rhythm. If you’re striking the pads in rhythm, you’ll be improving your fighting reflexes by getting your muscle memory used to specific movements and patterns which will ultimately get you moving and thinking quicker in the ring.

If you or your boxing coach notice you’re heavily out of breath, you’re probably putting too much power into your shots and neglecting your rhythm. You can train with focus mitts to music if it helps you get into a rhythm and have fun while you exercise.

Focus on Accuracy

One of the major benefits of focus mitts compared to other boxing equipment is that it offers you a smaller target, and if you’ve got a good boxing coach, it moves, so you can easily improve your shot accuracy. Your partner doesn’t have to move the boxing pads quickly, in fact, it’s better to start slowly until you’re happy your shots are accurate, and then speed things up.

How Do You Hold Focus Mitts?

If you don’t have a partner who’s a good mitt holder, then your focus mitt drills won’t be as effective as they should be. As a beginner, getting your friends to hold the mitts can be helpful, but they need to develop their technique so that you can get the most out of your training and see improvement.

The 3 most important things for a focus mitt holder to do:

• Meet the punches
• Move smoothly
• Communicate

A good mitt holder will almost punch back as you strike the mitt to absorb the shock of the punch and keep you moving steadily through your combination or routine. Focus mitts should be snug to avoid slipping as you move, but not too tight that they’re uncomfortable

Boxing coaches should also stand and move smoothly and naturally to replicate the real movements of a boxer so you can train as though you’re facing a real opponent. The aim is to develop a good rhythm and style for the boxer in training, so if the coach is stiff and moving irregularly, then the boxer will strike in the same way.

This also goes for switching between defence and offence to keep the boxer on their toes without awkwardly switching between drills and disrupting the natural flow.

While your friends can’t give you in-depth feedback on your training performance in the same way a professional boxing coach can, their communication is still very important.

By identifying your weaknesses through obvious mistakes they can advise on what aspects of your game you need to improve, however, they can also see where they as a mitt holder need to improve.

If a boxer is struggling with a particular movement, the mitt holder needs to slow everything down until the technique is right. Once the striking technique is perfect, then the drill can slowly speed up until the fighter is comfortable with that drill.

3 Best Focus Mitt Routines

There are many different drills involving various combinations that can improve all aspects of your boxing abilities, however, there are three basic drills that are useful for boxers of all levels.

The 1-2

Also known as the jab-cross combination, the 1-2 is the most simple yet fundamental drill for boxers to practise. By throwing a jab followed by a cross (a straight punch with the lead hand followed by a straight punch with the rear hand) you can practise a simple yet effective combination to work on speed, coordination and as you advance, integrating power.

One way of enhancing the drill is to continue your 1-2 combos while your boxing coach throws random hooks for you to duck under and remain defensive while in an attacking stance. You can expand on this even further, by including defensive combinations; your coach can throw body shots for you to defend with your elbows until you can get another 1-2 combo in.

The Eight-Count

The eight-count involves throwing eight punches rapidly to improve your speed and accuracy. Initially, you can start slowly but the aim is to work up a lot of speed and power so you can improve your overall boxing technique.

You should also be moving your feet and head throughout the drill so you’d be ready to defend against any attacks from your opponent if you were in a real fight.

The Moving Target

Your trainer or mitt-holding friend should be moving the focus mitts to meet your punches for a variety of shots anyway, but with the moving target drill, your trainer stays silent as they move the pads so you simply have to strike whichever pad is in action. This improves your reaction time as you have to be hyper-aware of where to strike or defend, as you would in a real fight, as well as improving speed and accuracy as you work out more.

Benefits of Curved Focus Mitts

Curved focus mitts are ideal for boxers as they fit the curve of the wearer’s hand as well as comfortably stop the boxer’s strikes. The angle is also helpful for reducing strain on the boxer’s wrist so they train safely and for longer. Boxers should be wearing gloves when training with focus mitts, and you can often buy them in sets, like this curved focus mitt and boxing glove set.

Flat mitts also have their benefits as they are less comfortable, therefore more accurately representing an actual fight. This does mean some focus mitts don’t last very long, especially if they’re being kicked. For MMA and Muay Thai fighters, and kickboxers, the best focus pads to use are flatter and longer than those used in boxing, as they provide a bigger surface area for knee strikes and kicks, like these Thai kickboxing pads.

Buy the Best Focus Mitts

As one of the UK’s best boxing brands, Maxx Pro Boxing proudly provides professional equipment for boxers and fighters of all ages and standards. Shop for focus mitts now.