Exercises With Boxing Pads

Boxing pads are a vital component to developing proper boxing skills and building conditioning. Boxing pads allow for flexibility to train all necessary facets of boxing, including power, speed, defense and footwork. By hitting moving targets from various angles and distances, boxers learn to maintain balance and proper form while attacking and defending.

  1. Punch Outs

    • Boxing exercises condition the fighter for the rigors of an actual match. A boxer must be able to throw a flurry of punches at full intensity during a short period of time. Punch out drills are highly effective at conditioning the shoulders and arms to sustain large amounts of stress and intensity. During the drill, the boxer will throw a jab-straight combination repeatedly while moving forward and backwards. The boxer will attempt to throw punches as quickly as possible, focusing on speed and balance, for a 30-second interval.

    Focus Combination Drills

    • Focus combination drills teach a boxer to throw multiple punches consecutively while maintaining power and balance. The fighter will focus on a certain combination and throw it while circling the training and changing angles. When a boxer masters a combination, it will be expanded to include more punches. For instance, a boxer may train a jab-straight. As that develops, a hook or an uppercut may be added to create a jab-straight-hook combination. Since the boxer will be constantly moving while throwing combinations at the pads, it will create a scenario that closely mimics an actual boxing match.

    Timed Rounds

    • Timed Rounds incorporate all boxing skills into a round of fighting. Each round in a boxing match is three minutes. Timed rounds can be longer than three minutes in order to develop conditioning and muscle endurance. A boxer will throw jabs and combinations and avoid incoming blows. As he moves around, the fighter will develop proper instincts and learn to avoid getting hit. Timed rounds will also allow the boxer to get accustomed to the adrenaline rush of getting punched and attacking with intensity.

    Defensive Drills

    • Defense is extremely important in boxing. Power and speed will not help a boxer win if he does not know how to avoid incoming blows. Boxing pads can be used as gloves to punch at the fighter. This will get him accustomed to properly shifting body weight to avoid the attacks. A common defensive drill involves keeping the trainer away while jabbing and moving. The trainer will move toward the boxer and continuously throw punches. The boxer must parry, slip, and move from punches to avoid getting hit. This exercise will prepare the fighter for combining movement, defense and jabbing to avoid getting hit.