Introducing Punch Paddles
You've likely heard of focus mitts but have you heard of punch paddles?
When it comes to building cardio and overall fitness I stand by boxing as one of the most engaging and effective means of building up a solid cardio base while also reaping a plethora of other benefits thatcome along with hitting pads such as increased coordination, learning a means of self defence as well as stress relief (more on these in a moment).
The thing is much like running, boxing can be taxing on the joints.
Whether you're hitting the heavy bag or have a training buddy holding a pair of focus mitts for you (in which case it's taxing for both of you) there are always niggling shoulder, elbow and wrist injuries and issues that pop up, if you hit pads every day or every other day you'll know down run into these, I did.
That's where punch paddles enter the equation.
Reducing wear and tear on the joints and ligaments of both the holder and the boxer, while still offering great feedback and allowing us to perform the same drills as if we were using focus mitts.
Less impact resulting in quicker recovery and the ability to increase the volume of padwork.
That's a win.
Here's A Quick Refresher On The Benefits Of Padwork...
1 - Improved 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 - 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 - 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 punch paddles.
A good pair of paddles 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 paddles. Snowed in and can't get to the gym? No problems - get your boxing paddles and your buddy and train at home!
3 - Burns A Ton Of Calories
If you haven't done any boxing or padwork 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 - Greatly Reduce Stress
Boss breathing down your neck 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 pads 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 - Increase Speed
You'll find that as your speed and explosiveness on the paddles 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.
Not Sure How To Throw Punches Correctly? Here's My Rundown...
Jab
Begin with your gloves tucked in front of your face, elbows pointing down.
Drive through your hips as you twist them while extending your lead (left) hand outward to punch - your punch should go straight out from your chin level - no dropping of the hand.
Just before your glove makes contact with the focus mitt or heavy bag rotate your fist (often calling 'turning it over) so your knuckles are horizontal to the floor as your glove hits.
As soon as your jab connects with the focus mitt or heavy bag bring it back in front of your face and return to your elbows tucked in position.
Cross
Begin with your gloves tucked in front of your face, elbows pointing down.
Pivot on your rear foot as you drive through your hips while extending your rear (right) hand outward to punch - your punch should go straight out from your chin level - no dropping of the hand.
Just before your glove makes contact with the focus mitt or heavy bag rotate your fist (often calling 'turning it over) so your knuckles are horizontal to the floor as your glove hits.
As soon as your right hand connects with the focus mitt or heavy bag bring it back in front of your face and return to your elbows tucked in position.
Left Hook
Begin with your gloves tucked in front of your face, elbows pointing down.
Drive through your hips as you twist them to the right while pivoting on your front (left) foot.
Your left glove should not drop down at all, in one fluid horizontal motion your left glove should fire from your chin to the side of your opponents chin as you maintain a slight bend in your elbow.
Strike the mitt or heavy bag with either your knuckles parallel to the floor or horizontal to the floor (personal preference)
As soon as your left hook connects with the focus mitt, opponent or heavy bag bring it back in front of your face and return to your elbows tucked in position.
Lead (Left) Uppercut
Begin with your gloves tucked in front of your face, elbows pointing down.
Drop your left shoulder slightly as you drive through your hips as you twist them to the right while pivoting on your front (left) foot.
Your left glove should drop down a couple of inches your before firing to your adversaries chin or your training partners boxing paddles.
As soon as your lead uppercut connects with the focus mitt, opponent or heavy bag loop it back immediately and return in front of your face with elbows tucked in position.
Rear (Right) Uppercut
Begin with your gloves tucked in front of your face, elbows pointing down.
Pivot on your rear foot as you drop your right shoulder slightly and drive through your hips.
Your right glove should drop down a couple of inches your before firing to your adversaries chin or your training partners boxing paddles.
Ensure your left glove is guarding firmly positioned against your cheek to protect yourself in case of a counter.
As soon as your rear uppercut connects with the focus mitt, opponent or heavy bag loop it back immediately and return in front of your face with elbows tucked in position.
Here Are Some Drills With Punch Paddles To Get You Started...
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.
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.
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.
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).
Here Are The Punch Paddles I Use & Recommend
High quality paddles that won't break the bank unlike many of the other big name brands (which are essentially identical).
Check them out here.
