Boxers train with target, or focus, mitts to develop technique and skills, and to practice various combinations on a moving target. Target mitts are thickly cushioned pads worn over a training partner's hands. Working in a coordinated effort with the partner, a boxer will punch the pads to work offensive and defensive tactics.
Train by Numbers
Many boxers use a number system to make it easier to create combinations on the fly, at the command of the training partner. For example, one will stand for a jab; two for a cross; three for a lead hook; four for an overhand; and five for an upper cut. The training partner will then shout out numbers and combinations of numbers for you to execute on the pads.
Working Defense
Once you are able to punch by the number system and deliver a variety of combinations, it's time to test defense. The training partner will call out number combinations and, if he sees an opening on you, will attempt to punch or slap you with the target mitt. This exercise prevents you from getting sloppy and reinforces the importance of quickly bringing the hands to the guard position.
Adding Movement
What makes target pads stand out from other training methods is the ability to box against a moving, thinking target. As you demonstrate good combination and defensive skills, the training partner should move the hands to different positions and his body closer and farther away. These movements will help you develop a feel for range follow-through, and improve footwork.
Posted in: Boxing Exercises