Partner Pad Work - Feeding for Beginners

Mobilisation (5 minutes)

• Neck rolls: 10 each direction
• Shoulder circles: 10 forward, 10 back
• Thoracic rotation: 10 each side
• Hip circles: 10 each direction
• Wrist rotations: 10 each direction (pad holders need warm wrists)
• Bodyweight squats: 10 reps
• Arm swings across chest: 10 alternating

Warm-Up Drills (8 minutes)

Shadow boxing (4 mins)

2 x 1.5-minute rounds. Jab, cross, hook. This warms up the techniques that will be used on pads.

Partner mirror drill (4 mins)

Pairs face each other, 2 metres apart. Partner A moves in stance (forward, back, left, right). Partner B mirrors the movement, maintaining distance. 1 minute, then swap who leads. This builds the spatial awareness that pad holders need - reading their partner's movement and positioning accordingly.

Main Session (38 minutes)

Pad Holding Fundamentals (10 mins)

Demonstration (5 mins)

Coach demonstrates correct pad holding with an experienced member or assistant coach. This is the most important part of the session.

How to hold for the jab:
The lead pad (left for orthodox worker) is presented at the worker's chin height, palm facing the worker, slightly angled inward. The pad is firm but not rigid. There is a slight cushion on impact. "Think of catching the punch, not blocking it."

How to hold for the cross:
The rear pad is presented at chin height on the other side. Same angle, same firmness. The worker's cross should land clean on the centre of the pad.

How to hold for the hook:
Turn the pad so the palm faces inward (toward the centre line). The worker's hook wraps around into the pad. The pad is at head height. "Do not hold it flat in front of you. Turn it sideways so the hook has something to land on."

Key rules for pad holders:
1. Keep pads at a consistent height. Do not wave them around.
2. Give slight resistance on impact. Do not pull the pads away when the punch lands.
3. Do not push the pads into the punch. Let the worker come to you.
4. Keep your own chin behind the pads. You are a target, and sometimes the worker misses.
5. Stand in a stable stance. If you are off balance, the worker's punch will push you backwards.

Everyone tries (5 mins)

Pairs. Both put on pads. Hold them up for 30 seconds and check each other's positioning. Coach walks around and adjusts. Then swap the pads to the other partner.

Feeding the Jab (6 mins)

Pairs. Partner A holds, Partner B works. Partner A presents the lead pad and calls "jab" or "one." Partner B jabs. Repeat 10 times.

Swap after 2 minutes. Repeat.

Coaching cues for the holder: "Present the pad, pause, let them throw. Do not move the pad while they are throwing. Steady target."

Coaching cues for the worker: "Hit through the pad, not at it. Snap back to guard."

Feeding the Jab-Cross (8 mins)

Same pairs. Partner A presents lead pad, calls "jab," then quickly presents rear pad and calls "cross." The feed should be rhythmic: pad-call-punch, pad-call-punch.

3-minute rounds, swap. Run twice so each person holds and works twice.

Common mistake for holders: presenting both pads at the same time. "One at a time. Lead pad first, then rear pad. Give them something to hit, then give them the next thing."

Common mistake for workers: rushing. "Wait for the pad. Do not throw until you see the target."

Feeding the 1-2-3 (8 mins)

Now add the hook. Partner A feeds: lead pad (jab), rear pad (cross), then turns the lead pad sideways (hook).

This is harder for the holder. The transition from cross pad to hook pad requires practice. Coach demonstrates the pad turn: "After you catch the cross on the right pad, quickly turn the left pad sideways for the hook. The timing should flow. Jab-cross-hook, one-two-three."

3-minute rounds, swap. Run twice.

If holders are struggling with the pad turn for the hook, simplify: "Just hold the pad sideways for now. We will work on the smooth transition."

Calling Combinations (6 mins)

Now the pad holder calls the combination by number before feeding.

Partner A says "1-2" and feeds jab-cross. Then says "1-2-3" and feeds jab-cross-hook. The worker must listen, then respond.

This is where pad work becomes real training rather than just catching punches. The holder controls the pace, the rhythm, and the combinations.

2-minute rounds, swap. Run 3 times.

Progression: the holder does not call the combination. They just present the pads, and the worker must read what is being offered and respond with the correct punch. Lead pad flat means jab or cross. Lead pad turned sideways means hook.

Conditioning Finish (6 minutes)

• 2 x 2-minute rounds on the heavy bag. Jab, cross, hook combinations at pace. This lets members apply what they have been doing on pads.
• 30 seconds rest between rounds
• 20 press-ups
• 30-second plank

Cool Down and Reflection (3 minutes)

Shoulder stretch: 15 seconds each. Wrist and forearm stretch: palms against the wall, fingers down, 15 seconds. Chest stretch: 15 seconds. Quad stretch: 15 seconds each.

"Pad holding is a skill, just like punching. A good pad holder makes their partner better. A bad pad holder wastes everyone's time. Now you know how to hold, you can train with anyone in the gym. Use it."

Preview: the next partner pad session will add body shots and defensive reactions to the feeding.

Coaching Notes

• This session is as much about the pad holder as the worker. Many gyms ignore pad holding instruction and the result is bad habits, wasted rounds, and sometimes injuries. Invest the time.
• Pair members of similar height where possible. A significant height difference makes pad holding awkward for both people.
• Watch for pad holders who flinch or close their eyes when the worker punches. They need to be confident the pads are protecting them. If someone is flinching, slow the worker down.
• Watch for pad holders who swing the pads forward into the punch. This amplifies the impact and can hurt the worker's wrist. "Catch, do not clash."
• If a pair is working well and the combinations are clean, progress them to free calling: the holder feeds whatever they want in whatever order. This is how pad work should run in every session going forward.
• Some members will be better holders than workers. That is fine. Good holders are valuable in any gym.
• For the next progression, add defensive reactions: after the worker throws a combination, the holder throws a light tap back (simulating a return punch) and the worker must slip or block.