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So you've bought Punch Mitts (also called Focus Mitts or Focus Pads) online or from a sports store. But you soon realize that holding for your Partner is not so easy - it's awkward, hard work and you're running out of ideas. This article will explain the correct technique and give you some combinations.
Basic Position for Holding Punch Mitts
Get into a boxers stance. In other words, face your workout-partner and mirror them. Stand side on with your mitts up just below shoulder height. Angle the punch mitts inwards. Bring your elbows in close to your body. Bring the punch mitts close together so you "peek-a-boo" through the punch mitts. Now you're ready to catch your first punch.
The Jab - How to Hold Mitts for the Jab
The Jab is the punch off your partner's front hand. It's often the first punch in a combination (combo). If they are in orthodox stance (left foot forward) it will be a left Jab. So you will catch it with your left punch mitt - as they should punch across. Keep your elbows in tight, use your core. Call it, so they know when to punch and you can brace for it. Catch it, don't whack it - and hold the mitt still at the moment of impact. Remember, if they are a left hander (Southpaw), they will stand in right-foot-forward stance. They will throw a right Jab. You should mirror their stance and catch with your right mitt.
The Jab - How to Hold Mitts for the Cross
If the Jab is the "one," then the Cross is the "two" -- as in "one-two, one-two." The Jab is rapid machine gun fire, whereas the Cross is heavy artillery. A Jab will set up a combo, and the Cross will often finish it. Stand in the same left foot forward stance as above. You will catch the Cross with your right mitt, as your partner should punch across. Because there is more power in the Cross, you may have to brace more and use your core to absorb the power. Remember to call it - either verbally, or with your body language, so they know which mitt to punch.
Four Combination's (Combos) using the Jab and the Cross
Left Jab, Right Cross (L,R) - This is often called the one-two. You catch the left Jab and right Cross in rapid succession or in a combination. Combos are punches in bunches, like mini bursts. Try to encourage your partner to get up on their toes between combos. I often tell my students to "dance" or "float like a butterfly."
Double Left Jab, Right Cross (L,L,R) - This is the same as above, just double up the Jab. This is an authentic combo that real boxers use. Try to choose combos that are authentic, and avoid combos that don't flow or make sense.
Left Jab, Right Cross, Left Jab (L,R,L) - Same as above except it's one Jab before the Cross and one after. So it's a "one-two-one."
Left Jab, Right Cross, Left Jab, Right Cross (L,R,L,R) - Same as above with one more right Cross on the end of it. So it's a 4 punch "one-two-one-two." The more punches in a combo the harder the effort for both partners.
Putting it all Together
Use 2 combos per round. Make the rounds go for 2 or 3 minutes and swap to your next combo about half way through the round. Use a countdown timer, a kitchen cooking timer or stopwatch to keep track of round times. Boxing is intense, so don't go over 3 minutes before a rest or a swap. You can use the single punches as combos too. As the mitt holder, you call the shots. It's up to you to motivate your partner and to announce the combos clearly. Doing boxing mitt work with a partner is a bit like dance. As mitt holder you are the leader of the dance.
May you Get Fighting Fit!
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Coach and author of this article is Patrick Moore - boxing and martial arts expert and C.E.O. of Fitness Boxing International. Patrick ran his first class in 1994, and now helps women and men get fit with authentic downloadable workouts you can use in your own home. Try a free demo at http://JabtheFlab.com