Topic
Focus Mitts are an important tool for training punches. But only if you know how to use them. For a long time I used to think that the job of the 'feeder' was to supply a target for the fighter and very little else. Then I read a post on rec.martial-arts by Frank Benn which lead me to more effective focus mitt usage.
Summary
From the threads came the following essential points:
- Make sure the feeder is doing the job properly. They should 'hit' the fighters punches as the fighter hits the pads, mirroring the fighters techniques. If the fighter hooks, hook the pad into the punch.
- Fire back with the mitts to work the fighters defence.
- Test the fighters range and movement.
- Drill combinations using a number system. Throw in single punches after combinations.
Detail
Frank's post was a reponse to someone saying that focus mitts are worthless:
Focus mitts are not only not worthless, they are an essential training tool in learning standing exchange with coverage – i.e. how to make punches miss as you're hitting.
There is no other apparatus which develops the right offensive/defensive habits for the standing punching exchange. Learning these things in sparring is a much longer and harder road, with no guarantees. I get boxers in my academy all the time who lack coverage as they hit and it's precisely because they didn't learn it through focus work.
Focus work gives a mobile target. Only a standing, moving target can make you chase it with your one-two's, learning how to form your attack around how the target moves on the floor, to capitalize on the opponent's directional movement. The dynamic is entirely different from anything else in training. Another example would be to make you move your head after a three punch combination by firing back.
There's so much more to hitting than just power. There's timing, forced rhythm (based on the gaps and limits of what punches you're throwing), accuracy, getting your range, etc. All extremely important, and all developed through focus work.
Frank addresses what is the most common problem with bad focus mitt work. That of the feeder passively holding the mitts and providing no resistence. A good feeder should hit your punches with the mitts:
If the person wearing the mitts knows how to feed, then you are hitting solid targets.
Problem is, people who don't know how to use the mitts just stand there passively and "hold up" the mitts. It's a common misconception about focus mitt work. The feeder is "hitting" your punches with the mitts. He is mirroring your rhythm and angles of attack with a "push" or "shove" behind the mitts. When you're throwing a hook, he's "hooking" the mitt into your hook..
In fact, you can tell right away if someone knows what they're doing with the mitts by whether or not they do this when they feed.
Bill Mahoney, aka Gichoke, also put his two cents into the issue of whether focus mitt training was worthwhile. Bill replied saying that "The focus mitt is the most important peice of equipment for developing ones standup."
These messages got me intrigued to learn more about using focus mitts. I emailed Frank Benn asking for tips on using the focus mitts and how to be a good feeder. His reply is chock full of good tips and is reproduced below:
A good feeder's job is to create the environment. He enforces the timing, the pace. He gives the right targets, the right surface, at the right time. He urges the man on. Probably the most important thing is that he thinks ahead.
When feeding the mitts, you'll want to follow a number system for all the major angles of attack.
E.g. 1-jab, 2-cross, 3-lead hook, 4-overhand, 5-lead uppercut, etc. Call out the combinations by number.
- 1
- 1-2
- 1-2-3
- 1-1-2
- 1-3
- 1-2-3-2-3
- 1-2-5-2-3
- 1-2-block-3
- 1-2-3-weave-3
- parry-2
- parry-2-3
- block-2
- block-3
- etc.
As mentioned before, you'll anticipate the punches your partner is throwing the ones you just told him to and force the mitts into his punches, giving a solid and satisfying impact. To do this, the feeder has to have good rhythm and timing.
Pinpoint and establish gaps in the combination he's throwing, and fire back, forcing him to parry, slip, bob, weave, block, or roll as the case may be. When firing back to work his defense and movement, throw a horizontal mitt on straight punches he's slipping or parrying, as well as hooks he's weaving, and slap at him with the flat of the mitt on hooks he's covering against and blocking. Throw them medium speed, not too fast, but always on otherwise it won't help him.
In between the gaps, between actual combinations, you'll move back out and feed him single counter-punch targets. 1's, 2's, 3's etc. signifying a counter punch opportunity or stop hit as the opponent is coming in.
Otherwise, make him work his combinations affirmatively, minding his penetration, range, and foot placement. That's the real heart of each the combinations you call out. This can become a tricky and necessary exercise if you move as he comes in, forcing him to cage you or chase you down. or gain position inside and off to the side to land the hook, etc. In other words, focus mitt training is not only about punching the targets, but achieving and feeling your placement relative to the opponent as you throw. Very important.
Make him move his head immediately after a combination. Then his feet. Reposition – circling out, disengaging, etc. – and go again.
Communicate with him. Tell him when his hands are dropping, when his elbows are out, or when his chin is up.
Focus work is also a great opportunity to fix mistakes and bad habits. Use it as a reflection of what you see the man do in sparring. Look at where he's getting caught, and fix it in your focus work. For instance, if he's getting caught with a cross by returning his jab low in sparring or not following it up or varying his head position, recreate that scenario in focus work to fix that bad habit. If he's slipping the jab but late to weave the cross, again, make that a theme in your focus work. If he's over-extending his cross and leaving himself open to a counter hook, ditto – here's your chance to fix it.
Using Thai pads can make it even more interesting, since you can use them for kicks, elbows, and knees, in addition to your standard boxing work.
There is a lot to say about focus mitt training, one could write a book on the subject of boxing training with equipment alone.
Great advice from Frank Benn, IFA Academy, Austin, Texas.