Focus pad work is the most effective boxing training method available. More valuable than bag work alone, more skill-developing than shadow boxing, pad work bridges the gap between drilling combinations in isolation and applying them against a moving, responsive target.
But pad work is a skill for both people involved — the holder and the hitter. Poor pad holding is a common injury cause and creates bad technique habits in the striker. This guide covers both roles.
The Role of the Pad Holder
The holder isn't passive — they're directing the training session. Their job is to:
- Present pads at the correct target height and angle for each punch
- Call combinations or prompt the hitter
- Feed counter punches to train defence
- Move, creating a realistic target that doesn't stand still
A stationary pad holder who presents pads at the same height and angle every round creates a striker who can only hit stationary, predictable targets.
Basic Pad Positioning
For the jab (1)
Right hand pad at the hitter's face height, slightly forward. The pad face (striking surface) angles back slightly — not perfectly vertical. Your elbow braces against the impact by pulling back slightly as the jab lands.
For the cross (2)
Left hand pad at face height, same general position. The cross lands with more force than the jab — absorb it by allowing the elbow to travel back. Don't lock your elbow rigid on the cross; it transmits impact to your wrist and shoulder.
For the lead hook (3)
Right hand pad, arm raised so the pad is at face height, pad face angled toward the hitter at roughly 45 degrees. The hook travels horizontally — your pad presents a horizontal target, not a vertical one. This is the most commonly mis-presented pad.
For the rear hook (4)
Same as the lead hook but with your left hand. Step slightly outside the hitter's lead side to create the correct angle.
For uppercuts (5, 6)
Turn the pad face downward — the hitter's punch travels upward and lands on the now-downward-facing pad surface. At close range, held roughly at the hitter's chin height.
Common Holder Mistakes
- Holding pads too high: Forces the hitter to over-extend upward, creating an unnatural punching position
- Locking the elbows: Causes wrist and shoulder injury in the holder on heavy shots
- Standing still: Produces a striker who can't hit moving targets
- Wrong pad angle for hooks: If the pad faces vertically when presenting for a hook, the hitter's horizontal punch hits an edge rather than a surface — high injury risk
The Hitter's Responsibilities in Pad Work
Hit what's presented
Your job as the hitter is to strike the pad surface cleanly. If you're missing pad surface, the problem is usually punching before the pad is positioned, or poor technique in the specific punch.
Maintain guard between combinations
The same guard discipline required on the bag. Between each combination, return to guard. When the holder feeds a counter punch, defend it — don't ignore it because it's pad work.
Stay in stance
Reaching forward out of stance to hit the pad is a technique error. If you can't reach the pad without compromising your stance, say so — the holder needs to adjust their position.
Building a Pad Work Session
A 6-round pad session might look like:
- Round 1: Jab-cross only — building rhythm
- Round 2: 1-2-3 combinations — introduce the hook
- Round 3: Mixed combinations with holder calling punches
- Round 4: Defensive integration — holder feeds jabs for the hitter to slip
- Round 5: High intensity — continuous combinations at pace
- Round 6: Technical — slow, emphasise guard and footwork
Choosing Focus Pads
Pads need to absorb impact without collapsing, have straps that genuinely hold the pad on the holder's hand, and have enough inner padding to protect the holder's knuckles and wrist on heavy shots.