Punch mitts are a newer training tool that coaches and fighters in boxing and martial arts really rely on. But you can't just hang them up; someone needs to hold them for the fighter, and that could be you. If you're interested in learning how to hold them properly, keep reading. We’ve put together a list of seven key tips for making mitt work a great experience.
So, what are punching mitts? They’re key tools in boxing training that help improve a fighter's accuracy, speed, and technique. Coaches or training partners wear these padded targets, letting boxers practice their punches and combos with precision. They give a realistic target to aim for, which helps with hand-eye coordination and timing. Plus, they let coaches simulate different defensive moves, making mitt drills a must-have for boxers of all levels.
Using punching mitts in training has a bunch of benefits that go beyond just practice. Here are some of the main perks you'll get from using them.
First up, they really boost confidence. When fighters use punching mitts regularly, they see their skills and strength improve, which gives them a sense of accomplishment. This confidence helps them perform better in the ring since they feel more ready for anything that comes their way.
Next, training with mitts can help reduce the risk of injury. They’re cushioned, so they absorb a lot of the impact and protect hands and wrists from getting hurt. This is especially important for beginners who are still getting the hang of their punching form. Plus, using mitts properly encourages good technique, which helps prevent injuries during real fights or training.
Punching mitts also help build body strength. The repetitive motions and resistance they provide work different muscle groups like shoulders, arms, core, and legs. Over time, this helps increase muscle tone and strength, which boosts overall athletic performance and endurance.
When it comes to fighting skills, mitt work is super valuable. It’s not just about improving punches; it helps fighters practice their combos, defensive moves, and counters in a safe space. This type of training sharpens reflexes and improves strategic thinking, making it easier for fighters to anticipate and react to their opponent's moves.
Lastly, using punching mitts is great for developing essential punching skills. This includes technique, power, speed, endurance, accuracy, and timing. Training with mitts helps fighters refine their punches so they can hit effectively and efficiently. A coach holding the mitts can give feedback on angles and force, leading to stronger and more precise punches. Plus, regular mitt work builds speed and endurance, which are key for keeping up performance during a match.
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Like we’ve talked about before, it’s important to have clear goals for training sessions. Punch Mitts give you a lot of choices, so think about whether you want to work on rhythm, accuracy, reaction drills, defense, or simulating an opponent. Knowing what you and your partner want to achieve will set the vibe for the mitt work. And since you’re training with a partner, make sure to chat about the plan so they know what to expect and can get the most out of it.
Punch Mitt training should get you ready for an actual fight. So, when you’re holding the mitts, try to make it feel as much like facing an opponent as possible. Keep the mitts close to your body. You might feel better with them away from your face, but that’s not the best way to train. Always keep your elbows close in. For straight punches, hold the mitts around forehead height, slightly to the left or right of your head, and a few inches in front. Angle them inward a bit. For hooks, turn the pad inward so it’s almost perpendicular to your body, holding it at eye height for head shots or rib height for body shots. For uppercuts, face the pad down but angle it up a little, holding it about chin height.
Don’t just hold your arm up and wait for the mitt to get hit. That’ll make your arm move all over the place and put strain on your elbow and shoulder, plus stress the fighter’s joints. When you’re holding the mitts, provide some resistance with each hit. The easiest way? Push back slightly as the punch comes in. This could mean moving toward the glove by an inch or two to close the gap. Pushing back helps protect everyone’s joints and gives the fighter some feedback, plus it helps you develop a rhythm for the mitts.
When you’re holding Punch Mitts, you’re using your whole body, not just your hands and arms. So, get into a comfy fighting stance. You should be balanced and ready for impact with each punch. A good stance gives you stability while also letting you move easily in any direction.
Being able to move around the ring is a big deal compared to just standing still like a heavy bag or wall bag. So, make sure to use that. Once you and your fighter are warmed up and feeling good, use your feet to get your fighter to move theirs. You’ve got the whole ring and a bunch of footwork options to play with, so switch it up. Start by moving forward to make your fighter back up. Then, swing to the side to get them to pivot. Back up and encourage them to move forward.
Just remember, you’re the one setting the vibe, so find ways to get your fighter using all their movement skills.
You don’t need to spend the whole session on the pads telling your partner everything you notice. Most of the time, any observations or suggestions can wait until the end. But you can sprinkle in some feedback during the session as things come up. Reaching out and tapping your fighter with the mitt can help fix certain defensive issues way better than just saying, “Keep your guard up!” When you spot something, tap them. Since you’re in control of the session, you can also zoom in on areas that might need extra attention. For instance, if your fighter is having trouble landing a specific combo or transition, focus on that. Go through those drills for a bit until you feel ready to move on.
More than anything else, you have the power to control how challenging the mitt session is by adjusting the speed. So, use that control throughout the session. Start off slow to warm both of you up. This also helps you make tweaks to your distance and positioning. Once you’re both ready, ramp it up to whatever you’ve agreed is “full-speed” for you two. As training goes on, you might notice your fighter needs more of a challenge in some areas and more work in others. Change the speed up or down as needed to keep the workout just tough enough to be beneficial, but not so tough that it gets frustrating.
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If you keep these seven tips in mind, you can give your training partner a solid experience on the mitts. Don’t stress if you don’t nail everything right away. Getting the hang of mitt holding takes time and practice—just like throwing punches. But once you find your groove, you’ll be an awesome training partner for anyone at your gym.
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