6 Things You Must Do To Hold Boxing Pads Correctly
Boxing pad-work is undeniably a fun way to do great cardio and fitness work.
But if the pads are held incorrectly, the workout quickly becomes ineffective and frustrating. To prevent injury and to get the most out of the session, it’s really important that the pads are held and worked correctly.
These tips from British Karate Champion and Love The Burn founder Scott Summers will make sure you are doing it right.
1. KEEP THE PADS IN LINE WITH THE PUNCHER’S FACE
I often see Personal Trainers focussing all their attention on the puncher and forgetting about where to hold the pads. This usually results in the pads dropping to their own shoulder height regardless of the stature of their client. The pads should be held in line with puncher’s face so they are not over-reaching or hitting the pads at an odd angle, risking a wrist injury.
2. MAKE SURE THE PADS AREN’T TOO FAR APART
The puncher’s midline should be in line with the target so hold the pads close together. This enables a combination of punches, left and right, to land in the same place. If the pads are too far apart, the puncher has to twist excessively to hit each pad in turn. This will result in slow punches and the puncher won’t’ build correct muscle memory for an effective flurry of punches.
Top Tip: When moving the pads for hooks and body shots, imagine they are the surfaces of a person’s face and body.
3.MOVE THE PADS QUICKLY ENOUGH FOR THE COMBINATION
When you have a head full of steam, you’re loving the burn in your chest and arms, you’re pushing yourself to the max and you are waiting for the pads to move so you can get a flurry of punches out, it’s sooo tempting to hit the holder instead.Develop fast hands in the puncher by moving the pads quickly, ready to take the next punch and avoid frustrating your client.
4. ANGLE THE PADS FOR THE PUNCH
Ensure the puncher can get a good connection with the surface of the pad. They will naturally want to connect squarely with the pad. If the pads are angled away from the direction of the punch, the puncher is likely to change the trajectory, creating bad technique, or bend their wrist and injure themselves.
5. PUSH THE PADS INTO THE PUNCH
There is nothing worse than punching a soggy pad with no resistance. More importantly resistance in the pad gives the puncher important feedback so that the puncher can tense appropriately and the punching arm can be retracted quickly. This leads to a faster combination and leads to good muscle memory.
If the pad moves away from the punch, it can lead to over-extension and elbow injuries.
When holding the pads, it helps if you slightly push into the punch as it connects.
6. COUNTER PUNCH FAST
When getting the puncher to block or duck, trust that the puncher will get out of the way when you counter. If they don’t the first time, they will the second. No one wants to knock out a client – never a good business strategy so the trick is to control the strength of the punch if they don’t get out of the way. If you want the puncher to move quickly and stay in the zone, then the punches that you throw need to be quick as well. A slow move from you will only induce a slow move from your client.