Focus Mitts Guide: How to Choose Pads and Hold Them Like a Coach
Quick answer: Choose curved mitts for fast boxing combinations and flat mitts for heavier single shots. Hold pads at the height of the target, facing the puncher, and meet each punch with slight resistance instead of slapping into it.
Curved vs flat focus mitts
| Type | Feel | Best for |
|---|---|---|
| Curved | Catches punches naturally, faster | Boxing combinations, speed |
| Flat | Larger target, more stable | Power shots, beginners, kicks |
Look for dense, shock-absorbing padding, a secure inner glove or finger grip and an adjustable wrist strap. Leather mitts last longer and feel better than vinyl.
How to hold focus mitts
- Stance: stand in your own boxing stance, mirroring the puncher.
- Height: jab and cross pads at the puncher's chin-to-eye height.
- Angle: for straights, pads face forward; for hooks, turn the pad to face sideways at head height; for uppercuts, turn the pad face-down.
- Resistance: meet each punch with a small push, about 2 to 5cm. Do not slap the punch.
- Elbows soft: keep elbows slightly bent to absorb impact and protect your shoulders.
Calling combinations
Use the standard numbers: 1 jab, 2 cross, 3 lead hook, 4 rear hook, 5 lead uppercut, 6 rear uppercut. Call the number, show the pad, and keep a steady rhythm.
3-round pad drill
- Round 1 (technique): 1, 1-2, 1-2-3 at 60% power. Focus on form.
- Round 2 (movement): holder moves around the ring; puncher follows with 1-2 and 1-2-3-2.
- Round 3 (burnout): 30 seconds of fast 1-2s, 30 seconds of body-head 3s, repeat.
Gloves for pad work
12oz to 14oz training gloves are ideal on the pads. Lighter 10oz gloves add speed for experienced boxers. Pair your mitts with gloves from our boxing gloves collection.
Shop focus mitts
Browse focus mitts, including the curved Winning CM-20 Red and CM-20 All Black, plus more in training gear.
Keep reading
Focus Mitts FAQ
Curved or flat focus mitts for boxing?
Curved mitts suit boxing combinations best. Flat mitts suit power work and kickboxing.
Should the pad holder push into punches?
Slightly. Meet each punch with a small push, but never slap or chase the glove.
What gloves should I wear on focus mitts?
12 to 14oz training gloves for most boxers.
Are focus mitts one size?
Most are one size with an adjustable strap and fit most adult hands.
