How to Hold Focus Pads

As most boxing and martial arts experts will tell you, training with focus pads, or focus mitts, is a good way to stay sharp while working on your endurance and quickness. Sparring with the pads is a good way to hone your technique, and using them takes less of a toll on your body than traditional sparring. But remember, before you get into the ring, make sure to don the proper safety gear, which includes a mouthpiece and headgear.

Instructions

    • 1

      Slide your hands into the focus pads or under the handles, making sure that they will not come loose or fly off while you're training.

    • 2

      Position your arms at a 90-degree angle by your sides while holding up the pads. Stay relaxed as you instruct your sparring partner to start hitting.

    • 3

      Try not to absorb your partner's punches; rather, try to mirror his or her movements by moving the pads to meet his or her blows. Mix up your technique by using different fighting stances and angles. As the training intensifies, start ducking your opponent's punches or moving out of the way, simulating a real fight.

    • 4

      Progress into more technical combinations while calling out instructions to your partner, telling him or her to work on throw jabs, hooks and upper cuts. Work on both offensive and defensive movements.