Contents
What are pads?
Pads (focus mitts, Thai pads) are padded targets the coach wears to receive punches and kicks. Boxing uses small, round focus mitts, while kickboxing and Muay Thai use the large Thai pads that strap onto the forearm. Wherever the coach holds the pad, that's where you hit; the position and angle of the pad tell you which technique to throw.
How is it different from the bag?
- Pads move. The bag stays put; the pads move in and out, so you have to reset your distance every time.
- Pads fire back. The coach slowly “hits” back with the pad, and you learn to slip, block and bring your guard back.
- Pads demand timing. A pad is only open for a moment; you learn to hit at the right time.
- Pads give feedback. The coach feels every strike in his hands and tells you straight away which punch was strong and which was thrown with just the arm.
The bag, on the other hand, is ideal for working on power and endurance at your own pace. They aren't alternatives; they complement each other.
What does it give you?
- Technique: the coach sees a mistake right after the strike and corrects it.
- Combinations: techniques you know one by one turn into fluid combinations.
- Reflexes and defence: slipping and keeping your guard up in response to the pads become habits.
- Conditioning: intense 2–3 minute rounds work both your heart and your muscles; very effective if your goal is weight and conditioning.
- Confidence: the feeling of hitting a “real” target without contact is satisfying even for people who don't want to spar.
What does a round on the pads look like?
A typical round is 2–3 minutes. The coach calls the combination or shows it with the position of the pads: “one-two”, “one-two-hook”, “punch-punch-kick”. You throw, return to your guard, fix your feet. In between, the coach fires back with the pad; you slip and throw again. At the end of the round: a short break, a correction and the next round.
At F8 the coach holds the pads in group classes too; because groups have a maximum of 10, everyone does pad work with the coach in every class. The coach's approach: technique first, then speed, power last.
Common beginner mistakes
- Leaving your hand down after you punch. The first mistake that shows up when the pads fire back.
- Punching with just the arm. Power comes from the hips and feet; a punch thrown with just the arm is both weak and tiring.
- Not looking at the pads. Your eyes should be on the target; a fighter looking at the floor misjudges the distance.
- Holding your breath. Breathe out sharply with every strike; holding your breath wears you out in the first minute.
Pad work in Konyaaltı
F8 Training Studio is in Bahtılı, Konyaaltı. Every boxing, kickboxing and Muay Thai class includes pad work, and the pads are held by Doğukan Siler, Turkey National Muay Thai Team Coach. On top of group classes, private lessons can be arranged for one-to-one pad work. The first class is free.