|
PAD WORK PART 2
The last article looked at the different pads available and the main methods of applying pad work, we will now consider pad training in more detail.
|
|
|
>Offering ‘shapes’ to signal
a knee
|
|
Pad Work Categories
Pad work is can be conducted in several ways with the main categories being:
- ·Structured
- ·Themed
- ·Freestyle
Structured pad work will use a defined combination for the duration of the round. Both pad holder and partner will continuously loop the combination, concentrating on technique, footwork and power. The pad holder should still check their partner’s guard periodically to ensure they haven’t slipped into an unrealistic attack-only mode! You can test defensive reactions by feeding light kicks or punches (with the pads) at your partner. Even though the drill is structured, you should still try to simulate sparring as closely as possible.
Themed pad work will only provide a general outline within which to work. The individuals will decide the techniques thrown. For example, a round could use a ‘herding’ theme in which the ‘pad hitter’ has to control the pad holder’s movement, forcing them toward a specific point. The techniques used are entirely up to those training.
Freestyle pad work allows you to work anything you wish. This type of training can closely resemble sparring if done well, mimicking the movement, power and ‘give-and-take’ of a bout.
Open-ended themed pad work, without a specified combination, can be conducted in three ways:
1. Pad holder calls the shots — partner follows the instructions
2. Pad holder offers target shapes — partner attacks with a suitable strike
3. Pad holder reacts to incoming strikes — partner is free to attack at will!
Simply reacting to incoming strikes (3) by effectively blocking with the pads requires advanced pad work skills. You must be familiar with both your partner’s movements and technique repertoire, and also be prepared to take a knock or two! This is not for the feint-hearted or inexperienced.
Timing Structure
Pad work is very demanding on your fitness, and therefore dictates that each round is followed by a short rest interval. This will also imitate competitive fighting and encourage your body to adapt to the specific demands of this activity. At Martial Concept we recommend resting for 15 seconds after a 1-minute round, 30 seconds after a 2-minute round and 1-minute after a 3-minute round. The duration and number of rounds that you decide to undertake should be based on your fitness levels and the typical structure of your competitive bouts.
If you’re pad work theme is to improve a specific technique, then it’s advisable to keep the rounds a little shorter and to work on improvements early on in your workout while you are still fresh. Repeating sloppy technique will only reinforce bad habits.
Having selected an appropriate timing structure for your pad work session, you should then decide the type of work each round will encompass. Table 1 shows an example.
Interpreting the Table
|
|
|
>Offering ‘shapes’ to signal
a round kick
|
|
Round 1
Start the Timer Training Mix at track four, wait for the first ‘scratch beep’ to sound and then start the activity shown for round one - specified combination.
Work the given combination for a two-minute round, starting relatively light and slowly as both the pad holder and training partner rehearse the combination. Once you are both familiar with the order of the techniques, build up the speed and power of each strike. By the end of the round the pads should be cracking loudly as each blow lands at full speed and power. The pad holder should periodically throw punches and kicks (3/4 speed) toward their partner to keep them alert!
When the end of round ‘scratch beep’ is heard, rest for 30 seconds.
Round 2
When the start ‘scratch beep’ is heard for round two, begin the activity shown for round two - freestyle pads: pad holder calls the shots. For the next 2 minutes the pad holder will call a combination of strikes for their partner to execute. Try to keep the combinations to a maximum of four or five strikes to prevent lengthy interruptions and mistakes!
This ‘call’ and ‘react’ drill should be fast paced, with little hesitation to think of a combination. Try not to worry about providing of a unique combination, or a ‘super cool’ technique — just keep you partner working, remember ‘basics’ need repetition for them to work under pressure.
Hit this second round running! There is no need to gently build up the techniques, get straight into the full-bore activity. The pad holder should periodically throw punches and kicks (3/4 speed) toward their partner to keep them sharp and reactive!
As before, when the end of round ‘scratch beep’ is heard, rest for 30 seconds.
Round 3
Move on to round three when the next start ‘scratch beep’ is heard and begin the freestyle ‘shapes’ round. The pad holder will hold the pads in specific target positions, and allow their partner to attack with any technique they see fit. This will allow drilling of footwork and technique selection depending on the target angle, position and distance. Shapes should be presented in a succession as if to make up a combination. Both pad holder and partner should stay up on their toes and move around as if they were sparring (just as you should for all pad work). Guarding should be checked periodically, especially if a bad habit is spotted. Pick on a hole in your partners guard if it develops to try to help them remedy this error.
When the end of round ‘scratch beep’ is heard, rest for 30 seconds.
Round 4
When the next start ‘scratch beep’ is heard the pad holder should offer ‘shapes’ as they did in the previous round. However, for this final round the pad holder will periodically call for the combination that was practiced in round one. Make sure that you are using good technique even though you are getting tired. Turn up the pace and blast your last round. By the time the end of round ‘scratch beep’ is heard you should be gasping for air. If you aren’t, you didn’t push yourself hard enough!
This four-round example outlines how a drill structure can be applied to your pad work.
Pad Work Essentials
Working on the pads requires the assistance of a training partner. Positioning the pads correctly can be as demanding on the ‘holder’ as it is for the person hitting them.
When done well, pad work can be fluid, powerful and safe! It’s extremely important that the pad holder’s elbows are tucked in behind the pad, ensuring they’re not hit by incoming strikes injuring your partner in the process.
Hold the pads close to your body. This will achieve two things. Firstly, the pad will be far more stable and maintain it’s specific angle and position allowing your partner to confidently and safely strike it. Secondly, holding the pads against your body will provide more body conditioning from the impact!
|
|
|
>Pad holders should attack back
|
|
It is advisable for the pad holder to feed attacking moves back periodically, ensuring that their partner’s defensive / counter skills are tested. This is one of the advantages of pad work over bag work — pad holders can hit back!
Pushing the pad toward your partner’s head will encourage a correct guard, which naturally drops as they tire.
Movement is the key with pad work. Stay up on your toes and vary your targets. The pad holder should use different footwork tactics, to either aggressively pressure their partner, or force them to give chase! Overall, aim to duplicate real sparring as accurately as you can.
If possible, you should conduct your pad work training inside a boxing ring or limited matted area. This will help you to become more comfortable in this environment and allow you to familiarise yourself with effective movements within this restrictive boundary. You can practice controlling the centre of the ring and cutting off your opponent to trap them in the corners.
These are just a few points regarding pad work, there are many more areas worth exploring but they’re beyond the scope of this article – I’ll save them for another time!
Next month we will take a look at martial fitness.
|
Next
