Pad work is a partner drill where one person holds focus mitts or Thai pads and calls out combinations, while the other strikes them. It trains accuracy, timing, reaction and conditioning, because the pads move and the holder gives feedback. It is the closest practice to real sparring without the risk.
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Sets
10m
Duration
Pads
Equipment
12.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Full body
📋 How To Perform Kickboxing — Pad Work
1
Work with a partner holding pads, stand at striking distance.
2
Throw the called combinations with full technique and control.
3
Reset your guard between combinations.
4
Communicate clearly with your partner about pace and power.
5
Focus on accuracy and technique over raw speed.
💡 Benefits of Kickboxing — Pad Work
Improves coordination, reflexes and striking technique, and builds fitness through short, intense rounds. The partner gives immediate feedback, so form errors are corrected quickly. It is motivating and a staple of boxing gyms.
📈 Sets, Reps & Programming
Do 4 to 6 rounds of 2 to 3 minutes with 60 seconds of rest. The holder calls combinations like jab-cross-hook-kick, and the striker moves around the holder. Swap roles each round, and start with moderate power until the timing is smooth.
⚠️ Common Mistakes to Avoid
Striking at the pads from a flat stance
Dropping the guard after a combination
Throwing wild punches without listening to the holder
Holding the pads at a poor angle
✅ Pro Tips
Hit the centre of the pad with a tight fist and a straight wrist
Return to the guard after every strike
Communicate and keep a steady rhythm
🛡️ Safety Notes
Use hand wraps and gloves, and be clear about the combinations. Holders should brace their arms and stand firmly to avoid injury, and everyone should stop if anything hurts.
🔁 Progressions & Regressions
Make it harderfaster combinations or longer rounds.
