Boxers and mixed martial artists follow a training program that improves reactive power along with muscular endurance and strength through a variety of workouts. One of these workouts is performed using the punching pad -- a training tool that allows you to practice a combination of strikes and kicks for improved hand-eye coordination. Given the punching pad's benefits to overall fitness, the general public also can train with one to develop self-defense skills, improve fitness and decrease stress.
Step 1
Wear gloves and tape on your hands to absorb the impact from the punching pad and reduce the potential for injuries. You can wear sparring gloves over a layer of athletic tape.
Step 2
Focus on using proper form during every punch. Proper form will become increasingly difficult as you fatigue, but the punching pad will help to improve your physical and mental strength. Proper form includes full extension of the arm during every punch and exhaling as you throw the punch.
Step 3
Keep the punching pad workouts simple at first and gradually add to the difficulty and intensity. For example, perform only basic punches to improve technique and stamina before working on complex punching combinations.
Step 4
Punch the punching pads for various intervals to resemble a match. For example, amateur boxers perform three to four rounds lasting two minutes with a 30- to 60-second rest between rounds. You can adjust the duration and number of intervals to match your workout program. Focus on moving and punching the pads for the entire interval to elevate your heart rate and maximize the number of punches thrown.
Things You'll Need
- Gloves
- Athletic tape
- Timer
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