The person holding the pads in a boxing session contributes as much to the training quality as the person punching. Poor pad holding creates bad habits, slows skill development, and risks injury. Good pad holding creates realistic targets, flows smoothly through combinations, and accelerates development faster than any other drill. This guide is for anyone who wants to hold pads effectively — for a partner, a family member, or anyone getting into coaching.
Equipment: Choosing the Right Pads
Focus pads (also called focus mitts or hook-and-jab pads) come in several styles. Flat pad faces are ideal for technique work; curved or pocket pads give a bit of target depth. Choose pads with adequate wrist strap support — holding pads for hard punchers without good wrist support is the quickest route to wrist strain. Our range of focus pads covers beginner through competitive use.
Basic Pad Positions
The jab target
Hold the lead (left) pad at face height, flat face forward, arm relaxed. The pad should be held at approximately the position where the boxer's jab would naturally land. Don't reach forward — hold the pad where the punch travels to, not where you think it should be.
The cross target
The rear (right) pad presents at face height, slightly angled inward. For an orthodox boxer's right cross, hold the right pad at the height of their chin, angled to absorb the straight punch cleanly.
The hook target
For a left hook, rotate the left pad so the face presents sideways — the flat face receives the hook from the side. Hold at head height, angled to the boxer's natural hook arc. Don't swing the pad to meet the punch — present it as a static target at the right height and angle.
The body shot
Lower the pad toward the ribs/solar plexus. Alert the boxer before lowering to body level — going low unexpectedly risks catching a punch in an unsafe position.
The Pad Holder's Fundamentals
Absorb, don't resist
A common beginner error is to push the pad forward into the punch, "giving" the puncher extra resistance and creating false feedback. The pad should absorb the punch and move slightly on impact — don't brace against it. The feedback should reflect what actually landing on a target feels like.
Keep the pads still
Moving the pad to meet the punch is a second common error. Set the target at the right position and hold it still — the boxer's accuracy is trained by landing on a still target, not a moving one.
Move your feet
Pad holding isn't static. Move like a real opponent — circle, step back, angle. This makes the boxer's footwork realistic and trains target tracking alongside punching.
Protect your hands and wrists
Always wear the wrist straps fully secured. When a hard punch lands off-centre, it torques the wrist — good straps prevent injury.
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