Training & Technique
Padwork Basics: Striking, Flow, and Drills
Padwork is where technique becomes instinct. Here's how to hold pads, hit them well and build the combinations that translate to sparring.
Why padwork matters
Pads let you strike at full speed and power against a moving, reacting target — closer to a real opponent than the bag ever is. Done well, padwork sharpens timing, distance and combinations at once.
Striking fundamentals
- Return to guard — every strike starts and ends with hands up. The kick that leaves you open is not a good kick.
- Rotate the hip — power in the roundhouse comes from the hip and planted foot, not the leg.
- Breathe on impact — exhale on every strike. It tightens the core and protects you on counters.
- Don't over-reach — step in to the right distance rather than stretching. Over-reaching kills balance.
Holding pads
A good pad holder makes a good round. Hold the pad where you want the strike to land — move the pads to coach distance and angles, not just to absorb. Brace the pads; a soft pad teaches sloppy technique.
Flow drills
- 1-2-kick — jab, cross, roundhouse. The classic. Smooth, not fast, until the combo is automatic.
- Teep-kick-kick — push kick to create distance, then two roundhouses. Teaches range management.
- Clinch entry drill — knee, dump, reset. Builds the transitions that decide clinch rounds.
Build a session
Work combinations in sets of 3–5 rounds. Two minutes on, one minute off. End every pad session with a free-flow round where the holder calls random combinations — that's where real fight rhythm is built.
