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4 Focus Mitt Drills For Power And Speed

Focus Mitt Drills For Power & Speed

Why Focus Mitt Drills?

Since incorporating focus mitt drills into my cardio regime on a weekly basis I’ve noticed a number of different benefits including:

1 – Focus Mitt Training Improves Your Coordination

Swift jabs, ducking under a wild right hook from your feeder or moving around between driving powerful uppercuts will build your coordination immensely.
Start slow, ensure you’re hitting the centre of the pads and over time increase the speed and length of your combos – as I mentioned earlier, focus mitt drills are functuional, this coordination will carry over to other forms of cardio and endeavours (e.g. throwing, catching).

Having your feeder sporadically throwing jabs that require slipping or hooks that require ducking is a great way to improve your coordination and awareness when it comes to confrontations too – if a fist comes flying your way while you’re on the streets you’ll have a far better (more coordinated) chance of escaping it.

2 – Focus Mitt Drills Can Be Performed Anywhere

You don’t need a big treadmill, a ton of open space, any pull-up bars or apparatuses… none of the traditional cardio equipment is required for a great workout with focus mitts.
A good pair of focus mitts are portable and can easily be packed in your car, in your luggage when travelling or anywhere else you can think of placing them for transportation!

There’s no excuse to skip your cardio when you’ve got a pair of focus mitts. Snowed in and can’t get to the gym? No problems – get your focus mitts and your buddy and train at home!

3 – Focus Mitt Training Burns A Ton Of Calories

If you haven’t done any boxing or focus mitt drills for cardio before you’ll be surprised just how tiring it is! Explosive punches when performed for a decent amount of volume will send your heart rate through the roof, get you sweating and burning far more calories than if you were walking on a treadmill or jogging stairs.

Instead of standing still during your drills move around a bit, the feeder (pad holder) should be the leader of movement between combos, keeping the striker on their toes.
Increased movement results in an increased number of calories burned.

If you’re just starting out however I recommend familiarize yourself with both the combos and holding the pads before you throw in any movement.

4 – Focus Mitt Drills Reduce Stress

Boss on your ass at work? Struggling to meet deadlines on your entrepreneurial ventures?
‘The runners high’ is a great feeling, however this cannot replicate the feeling of stress relief that only comes from hitting focus mitts or a heavy bag.

Our evolutionary psychology has not changed a great deal since ancient times – our ‘fight or flight’ response when we encounter or sense danger remains intact, however in the time we’re living in how often do we fight?

I believe hitting your combos, slipping, ducking and striking not only gives you one of the best bang for your buck functional cardio workouts, but it also satisfies this primitive fighting desire.

4 – Focus Mitt Drills Increase Power & Speed

Provided you’re performing speed/power oriented combos (see below) you’ll find that as your speed and explosiveness on the focus mitts improves this also translates across to other disciplines.

A hell of a lot of athletes jump into a form of boxing training during their off season as the cardio conditioning and speed/power gains aren’t left behind on the pads.

1 – Jab, Cross, Slip, Cross, Lead Hook


Begin by throwing a jab a quick jab, ensure your weight stays on your rear foot (to prevent overextending).

Follow up with a cross, ensuring you rotate through your hips for increased power and range.

The pad holder will immediately throw a jab, which should be countered with a subtle slip to the right.

The hip rotation to the right will immediately be released by a counter right hand followed by a lead hook.

2 – Slip, Weave, Lead Hook, Rear Hook


The pad holder will throw a jab which should immediately be slipped to the outside (right).

The pad holder will follow up with a right hand which should be rolled under.

This hip rotation will then be utilized to fire back a counter lead hook, rear hook combo.

3 – Jab, Cross, Lead Hook, Cross


Begin by throwing a jab a quick jab, ensure your weight stays on your rear foot (to prevent overextending).

Follow up with a cross, ensuring you rotate through your hips for increased power and range.

Pivot your front foot and keep your upper arms horizontal while throwing a powerful lead hook, imagine as if you were punching through the pad (don’t stop before you hit the pad).

Finish the combo by rotating your hips from your lead hook to end with another powerful straight right hand.

4 – Uppercut, Uppercut, Cross, Lead Hook


Begin by throwing a rear uppercut, ensuring you pivot through your hips to the left as do so.

Immediately throw a lead uppercut, as your hips are already loaded up you’ll be able to generate significant power in this shot as your hips rotate from their current loaded (left) position to the right.

Follow up with a cross, ensuring you rotate through your hips for increased power and range.

Pivot your front foot and keep your upper arms horizontal while throwing a powerful lead hook, imagine as if you were punching through the pad (don’t stop before you hit the pad).

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What’s Your Favorite Focus Mitt Drill? Let Me Know Below! 

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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