Focus mitts turn raw punching power into usable boxing. Unlike a bag, the person holding them moves, changes angle and can even fire back. The seven drills below run from simple to demanding and train speed, power, timing and, above all, defence.
In short
- Start with the jab-cross and only add complexity once the basics are clean.
- The pad holder matters as much as the person punching.
- Bring in defence early: slip, roll, counter.
- Two or three sessions a week are enough to make progress.
- Focus mitts are built for punches; for kicks, use Thai pads or a kick shield.
Why train on focus mitts?
A heavy bag builds strength and stamina, but it stays more or less where it is. Mitts give you what a bag cannot: a moving target, combinations called at the last second and a partner who makes you keep your hands up. You learn to manage distance, react quickly and land accurately, not just hard.
They are a valuable tool for coaches too: within a few rounds you can see whether the guard drops, whether the feet follow or whether the weight tips too far forward.
Holding the pads: the partner's role
A good session depends heavily on the person holding the mitts. A few simple principles:
- Realistic height: hold the mitts at head or body height, where an opponent would actually be.
- The right angle: for a straight, the mitt faces the fist; for a hook, it turns inwards; for an uppercut, it faces down.
- Meet the punch: a small movement towards the fist at the moment of impact protects the holder's shoulders and gives the boxer clear feedback.
- Call clearly: many clubs use numbers (1 = jab, 2 = cross, 3 = lead hook, 4 = rear hook, 5 and 6 = uppercuts). Boxers react faster to numbers than to names.
- Mix it up: change the combination, rhythm and position so the boxer stays alert.
For the boxer: hands up between sets, breathe out on every punch and reset your stance after every combination. Rushed, sloppy reps build habits that show up exactly when you are under pressure.
Foundation drills (1 to 3)
1. The clean jab-cross
The holder presents the mitts at chest or head height. You throw a jab, then a rear-hand cross, and return to guard. The value lies in repetition: hundreds of reps make the movement automatic. Add a slight pivot of the back foot on the cross and you have already laid the foundation for every combination.
2. Three-punch flow
Once the jab-cross feels smooth, the holder calls a three-punch sequence such as 1-2-3 (jab, cross, lead hook). You throw it with no pause between shots. Flow matters more than speed. Later, the holder varies the sequences so you learn to chain any combination together rather than one memorised pattern.
3. Slip and counter
The holder sends a mitt towards your head; you slip left or right, then counter straight away. The temptation is to stand still and block, so resist it. Start slowly, then build speed until the slip and the counter become one single movement.
Advanced drills (4 to 7)
4. Speed and accuracy ladder
Choose one area of the mitt and hit it as many times as you can in 20 seconds. Session by session, the holder shrinks the target: the whole mitt, then the edge, then a spot the size of a coin. Your hands learn precision, which is often what makes the difference in a bout.
5. Single power shot
The holder braces and calls for one heavy punch, usually a cross or a hook, thrown with full hip rotation and weight transfer. One punch, full commitment, back to guard, repeat. A technically sound punch uses the legs and core, so it lands harder and tires you less.
6. Footwork and angle changes
The holder moves constantly: forwards, backwards and side to side. You have to adjust your feet and angle before every punch. It is tiring and a little chaotic at first, and that is precisely the point: a fight never happens in a straight line.
7. Reaction, attack and defence
The final drill brings everything together. The holder throws light, controlled shots; you block, slip or parry, then answer with a combination as soon as an opening appears. No set pattern, no predictable rhythm. Keep it for people who are comfortable with the first six drills: it is as close to sparring as pad work gets, without the risks.
Planning a partner session
| Drill | Level | Suggested format |
|---|---|---|
| Jab-cross | Beginner | 2 rounds of 2 min |
| Three-punch flow | Beginner | 2 rounds of 2 min |
| Slip and counter | Intermediate | 2 rounds of 2 min, slowly at first |
| Speed and accuracy | Intermediate | 6 sets of 20 s |
| Power shot | Intermediate | 3 sets of 8 punches per side |
| Footwork | Advanced | 2 rounds of 3 min |
| Reaction and defence | Advanced | 2 rounds of 3 min |
Swap roles after every round: holding the mitts is also a great way to understand boxing better.
Our RDX picks
RDX T1 curved focus pads – CHF 79.00Curved shape, Maya Hide leather and EVA-LUTION and Supremo-Shock foams to take jabs and hooks.
RDX F6 KARA focus pads – CHF 49.00Polygonal Fusion mould that spreads the force, with EZ-Grip technology for a non-slip hold.
RDX T15 Noir focus pads – CHF 79.00Handmade and designed for speed and combination work, with an EZ Grip ball in the palm.
RDX FL3 Floral focus pads – CHF 89.00Soft suede-effect shell, thick EVA-LUTION padding and a finger cut-out for a better grip.
Compare every model in our focus pads collection or across our full range of coaching equipment.
Frequently asked questions
Can you use focus mitts for kicks?
No, they are designed for punches. For kicks and knees, use Thai pads or a kick shield.
Do I need a partner for these drills?
Yes, most of them need a holder. On your own, you can rehearse the combinations as shadow boxing to groove the movements.
Curved or flat mitts?
Curved mitts make it easier to catch hooks and close better around the fist; flatter models give a large surface for straights and accuracy work.
How often should I do pad work?
Two or three sessions a week are enough. Take care not to overload the shoulders, for both the boxer and the holder.
Kit yourself out for partner training in our RDX focus pads collection. Free delivery in Switzerland from CHF 100 – order before 12:00 and it ships the same day from Meyrin.
Adapted from a guide by the RDX Sports team.
