I instructed a focus mitt holding workshop to a group of Krav Maga pupils lately and needed to share some content I used. The workshop was attended by L1 - L4 pupils and really positive comments was received. It was amazing to find the standard of striking enhance as the holding got better. Embedded here are links to videos that describe/demo the techniques. On camera, I could not curse - which curtailed my ordinary amount of intensity and excitement. Please be kind with your opinions. :)
I. Opening
Focus Mitts are among the very flexible pieces of training gear for everyone who would like to be a better striker. Nevertheless, in order make the most of them as a striker you must have someone holding the mitts right. When you work with peolple that hold mitts correctly - its an amazing encounter.
This file is a supplement to the Focus Mitt Holding Workshop ran at Krav Maga Raleigh on July 27th.
As always, please check with your Teacher for clarification of any technique.
II. History
I have been blessed enough to prepare in tons of distinct Health Clubs around the nation as well as a few foreign and in South America. In nearly every recreational fitness center, I see a standard group of difficulties that consistently cause inferior hitting and occasionally to harm.
The very first thing to remember is "If holding mitts damages then you are probably doing it wrong." Read thru this file, see the videos, get on the matts with someone, speak to an educator - I guarantee you will get more out of it.
III. Do's and Do Not of Mitt Holding: Click here for Video
Because so many individuals in lots of health clubs hold the incorrect manner, it's simple for anybody to pick-up bad habits thru osmosis. Here is a record of stuff Not to do when holding mitts:
Don'ts:
1. No Field Goal Posts - Do Not hold the mitts outside the width of your shoulder. Doing so places unnecessary stress on your should joint and creates an unrealistically broad goal for your Partner. That broad of a goal creates horrible strikes, sets the striker off equilibrium, and engrains horrible muscle memory.
2. No Frying Pans - Mitts ought to be held at an angle that allows them to "catch" the strike of your partners. Ensure its set up in a sense that best gets their fist, elbow, or head butt. Yeah, you can work headbutts on mitts. Make sure that the curve of the mitt is angled to catch that strike.
3. No Flash Cards - Do Not flash your mitts upward like a pop-up target. Casually bring your mitts to their first hitting placement, telegraphing to your partner what strike or mix to throw. Bolster with your Partner that you just are not measuring their reaction time with the mitts.
4. No Static Position - At a minimum this should look like a slow waltz. Ensure that you move around using your standard fighting footwork, using a pregnant pause to bring your mitts upward to eye-catching location.
5. No Smashing of the Hands - You need to be actively trying to catch the clouts similar in feel to the way you'd catch a baseball using a glove. You meet the force with some opposition, however, don't make an effort and match your strikers power, only a strong, lively grab is required.
6. Do not Overcomplicate matters. 1's and 2's are great.
Again, it's simple to pick up customs by simply seeing folks. But understanding WHY they're doing things a particular manner and HOW to do things the same as them makes it even better. So here's a record of things that you should be doing when working w/the mitts.
Do's:
1. Grin - this ought to be interesting.
2. Consistently begin slow and at decreased power. Generate power and agility after Mitt holder and striker obtain a good rhythm / groove.
3. Have a Goal in your mind. What's the focus of the exercise you're working? Is it power? Speed? Move? Evading counters? Hopefully, it is a blend of all these, but your teacher will have a particular target for every Mitt session. Be sure to understand what that target is. Working in your own with a buddy - make certain to begin with a target in mind and work up to it.
4. Fit Position - similar to your fighting posture you need to be in an equilibrium posture with your joints and limbs performing as shock-absorbers.
5. Hold in front of and within the width of your shoulders.
6. Your palms ought to be at exactly the same degree as your partners nose.
7. Feed and Grab. You are going to be feeding and finding nearly concurrently but not quite. Feed the mitt to your partner, tell them what's anticipated, give them time to respond and then catch the strike.
8. Screen Range. Be sure to maintain your partner in the right range.
9. Give Feedback w/Mitts. You do not have to speak too much; you can pat someone in the side of the face with your mitt if they're becoming slack about recoiling a clout. You can direct them left or right, etc.
10. Lead the dance. Be fluid and take your partner in which you want them to go. Place yourself in a place at the place where they can close range, strike, and go.
IV. The best way to Construct Mixtures Click here for Video
Learning the best way to correctly assemble a mix that acquires dramatic abilities and includes motion ought to be a basis of your mitt work. Plus, working on mixes is only a blast to do.
What I like to do is build modules of clouts and moves and by combining them I can develop a longer mix sequence.
For example:
Module 1
- Begin with a round of 1's
- Then a round of 2's
- Now a round of 1,2 combos finishing with a Bob/Weave
Module 2
- Now I'd have a round of only 3's. Making certain my striker was becoming comfortable throwing great hooks.
- Afterward work a round of 2,3,2 combos
Afterward, I could add both of these modules together into a 1,2, Weave, 2,3,2 mix
Some essential modules I use over and over are:
1,2
1,2,3
1,3,2
2,3,2
1,6,3,2
Feature Easing, Bob/Weave, Pivot, Body shots and hitting into the mix and module separators. For instance:
-- 1, Slide (Mitt holder shoves mitt toward strikers face, and striker must evade by easing the clout)
-- 2, Faux Pas
-- 1,2, Fall, Slip
-- 1,2,1,2 Cover Cover (Mitt holder attempts to hit the striker on the side of the head, striker is compelled to cover using a hook punch shield/cover)
-- Pivot
V. Range & Movement Click here for Video
Range and Move are another two cases of where I see most folks having problems.
Range. Partners get too close to every other and do not let the striker get complete extension on their clouts. This happens A GOOD DEAL. I believe it's a result of the mitt holder holding the mitts too close to their particular body or the striker last range predicated on where the mitt holders body is and not the mitts - which are the real targets. As you need to be holding the mitts 8 to 12 inches in front of your face, the striker ought to be in a striking variety of your mitts but kick range of yourself.
Within our context I categorize Range into four Sections:
1. Out of Range - striker can´t kick, punch, knee, elbow or headbutt mitt holder.
2. Kicking Range
3. Striking Range
4. Grappling Range (Elbows, Knees, Headbutts)
Motion. Its quite normal for those who have spent lots of time in Level 1 hitting the tombstone pads to stand comparatively fixed and flat footed holding mitts. Also , I see of a short ton of people in MMA health clubs doing the same. That which we'd like to motivate is integrating move into all your mitt practices. Using your fighting footwork to go left, right, back, pivot (do not move forward too much - see range previously). Again, make it seem natural like walking or even dancing. Ensuring you get into place, utilize a pregnant pause to telegraph to your partner that you're going give them a combo to strike, feed them the mitts and catch their clouts. Rinse and Repeat.
VI. Keeping it Active Click here for Video
Once you have become adept at Holding, Eating, Constructing Mixes, Range & Motion now the fun can actually start.
Now you can obtain an extremely dynamic session using your partner. Creating a target of what to work on, intending what mixes you're going to concentrate on, proceeding, feeding, getting, etc.
What you can additionally integrate is some components of sparring. Using your mitts, you'll be able to Jab, Poke, Shove at your Partner. It's possible for you to work Bobbing, Weaving, Slipping, and Ducking into the exercises - all with Mitt motion. It's possible for you to examine their shield by smacking at their head, jabbing to their midsection, or even smacking at their knees. Don't forget the Shoulder/Knee tag game. It's possible for you to build that into your session.
The key action to do is create that beat using your partner. Be sure you are keeping range. Begin slowly, build up speed after you as well as your partner are making solid contact on the mitts.
VII. Hierarchy of Needs for Mitt Holding
[Picture: Untitled] This pyramid is really how I see the components of making a great focus mitt work out.
1. Security. Make certain you as well as your partner understand how you're going to hold. I 've first-hand experience of catching a bare knuckle strait right clout in my face and an elbow on my nose. Do not learn the hard way.
2. Choosing a place of Focus. I like to decide very unobtrusive matters to work on. It may be a cardio / high-intensity session with a lot of energy and speed. Or it may be an extremely technical falling and counter hitting session. Decide something and then work that.
3. Following up from #2, use practices that are particular to your focus area. For cardio / high intensity, I 'll just work blends of 2 and four clouts with high repetitions. If I'm working slipping afterward, I assemble modules and mixes with pas in natural areas (not arbitrary)
4. Fluidly going from one place to the next, creating a beat using your partner they can succeed at. Not overly slow, Not exceedingly quick.
5. Comments. Utilizing the mitts to give your Partner opinions - but do not overwhelm them. Allow the teacher right dramatic mistakes, but use your mitts to "examine" their shields, remind them to keep their hands raised or to return their hands to their face in a straight line and not a choo choo train movement.
6. Intensity. Match the intensity to your skill level as a mitt holder as well as the skill of your partner. Locate the sweet area that allows for the most effective operation as well as the most learning.
7. Smile.
VIII. Close Ideas
In the event you see videos of Mitt holding on YouTube you'll see a million distinct examples. Some are outstanding; some are awful - so be attentive of attempting to mimic what you see without realizing the circumstance.
I. Opening
Focus Mitts are among the very flexible pieces of training gear for everyone who would like to be a better striker. Nevertheless, in order make the most of them as a striker you must have someone holding the mitts right. When you work with peolple that hold mitts correctly - its an amazing encounter.
This file is a supplement to the Focus Mitt Holding Workshop ran at Krav Maga Raleigh on July 27th.
As always, please check with your Teacher for clarification of any technique.
II. History
I have been blessed enough to prepare in tons of distinct Health Clubs around the nation as well as a few foreign and in South America. In nearly every recreational fitness center, I see a standard group of difficulties that consistently cause inferior hitting and occasionally to harm.
The very first thing to remember is "If holding mitts damages then you are probably doing it wrong." Read thru this file, see the videos, get on the matts with someone, speak to an educator - I guarantee you will get more out of it.
III. Do's and Do Not of Mitt Holding: Click here for Video
Because so many individuals in lots of health clubs hold the incorrect manner, it's simple for anybody to pick-up bad habits thru osmosis. Here is a record of stuff Not to do when holding mitts:
Don'ts:
1. No Field Goal Posts - Do Not hold the mitts outside the width of your shoulder. Doing so places unnecessary stress on your should joint and creates an unrealistically broad goal for your Partner. That broad of a goal creates horrible strikes, sets the striker off equilibrium, and engrains horrible muscle memory.
2. No Frying Pans - Mitts ought to be held at an angle that allows them to "catch" the strike of your partners. Ensure its set up in a sense that best gets their fist, elbow, or head butt. Yeah, you can work headbutts on mitts. Make sure that the curve of the mitt is angled to catch that strike.
3. No Flash Cards - Do Not flash your mitts upward like a pop-up target. Casually bring your mitts to their first hitting placement, telegraphing to your partner what strike or mix to throw. Bolster with your Partner that you just are not measuring their reaction time with the mitts.
4. No Static Position - At a minimum this should look like a slow waltz. Ensure that you move around using your standard fighting footwork, using a pregnant pause to bring your mitts upward to eye-catching location.
5. No Smashing of the Hands - You need to be actively trying to catch the clouts similar in feel to the way you'd catch a baseball using a glove. You meet the force with some opposition, however, don't make an effort and match your strikers power, only a strong, lively grab is required.
6. Do not Overcomplicate matters. 1's and 2's are great.
Again, it's simple to pick up customs by simply seeing folks. But understanding WHY they're doing things a particular manner and HOW to do things the same as them makes it even better. So here's a record of things that you should be doing when working w/the mitts.
Do's:
1. Grin - this ought to be interesting.
2. Consistently begin slow and at decreased power. Generate power and agility after Mitt holder and striker obtain a good rhythm / groove.
3. Have a Goal in your mind. What's the focus of the exercise you're working? Is it power? Speed? Move? Evading counters? Hopefully, it is a blend of all these, but your teacher will have a particular target for every Mitt session. Be sure to understand what that target is. Working in your own with a buddy - make certain to begin with a target in mind and work up to it.
4. Fit Position - similar to your fighting posture you need to be in an equilibrium posture with your joints and limbs performing as shock-absorbers.
5. Hold in front of and within the width of your shoulders.
6. Your palms ought to be at exactly the same degree as your partners nose.
7. Feed and Grab. You are going to be feeding and finding nearly concurrently but not quite. Feed the mitt to your partner, tell them what's anticipated, give them time to respond and then catch the strike.
8. Screen Range. Be sure to maintain your partner in the right range.
9. Give Feedback w/Mitts. You do not have to speak too much; you can pat someone in the side of the face with your mitt if they're becoming slack about recoiling a clout. You can direct them left or right, etc.
10. Lead the dance. Be fluid and take your partner in which you want them to go. Place yourself in a place at the place where they can close range, strike, and go.
IV. The best way to Construct Mixtures Click here for Video
Learning the best way to correctly assemble a mix that acquires dramatic abilities and includes motion ought to be a basis of your mitt work. Plus, working on mixes is only a blast to do.
What I like to do is build modules of clouts and moves and by combining them I can develop a longer mix sequence.
For example:
Module 1
- Begin with a round of 1's
- Then a round of 2's
- Now a round of 1,2 combos finishing with a Bob/Weave
Module 2
- Now I'd have a round of only 3's. Making certain my striker was becoming comfortable throwing great hooks.
- Afterward work a round of 2,3,2 combos
Afterward, I could add both of these modules together into a 1,2, Weave, 2,3,2 mix
Some essential modules I use over and over are:
1,2
1,2,3
1,3,2
2,3,2
1,6,3,2
Feature Easing, Bob/Weave, Pivot, Body shots and hitting into the mix and module separators. For instance:
-- 1, Slide (Mitt holder shoves mitt toward strikers face, and striker must evade by easing the clout)
-- 2, Faux Pas
-- 1,2, Fall, Slip
-- 1,2,1,2 Cover Cover (Mitt holder attempts to hit the striker on the side of the head, striker is compelled to cover using a hook punch shield/cover)
-- Pivot
V. Range & Movement Click here for Video
Range and Move are another two cases of where I see most folks having problems.
Range. Partners get too close to every other and do not let the striker get complete extension on their clouts. This happens A GOOD DEAL. I believe it's a result of the mitt holder holding the mitts too close to their particular body or the striker last range predicated on where the mitt holders body is and not the mitts - which are the real targets. As you need to be holding the mitts 8 to 12 inches in front of your face, the striker ought to be in a striking variety of your mitts but kick range of yourself.
Within our context I categorize Range into four Sections:
1. Out of Range - striker can´t kick, punch, knee, elbow or headbutt mitt holder.
2. Kicking Range
3. Striking Range
4. Grappling Range (Elbows, Knees, Headbutts)
Motion. Its quite normal for those who have spent lots of time in Level 1 hitting the tombstone pads to stand comparatively fixed and flat footed holding mitts. Also , I see of a short ton of people in MMA health clubs doing the same. That which we'd like to motivate is integrating move into all your mitt practices. Using your fighting footwork to go left, right, back, pivot (do not move forward too much - see range previously). Again, make it seem natural like walking or even dancing. Ensuring you get into place, utilize a pregnant pause to telegraph to your partner that you're going give them a combo to strike, feed them the mitts and catch their clouts. Rinse and Repeat.
VI. Keeping it Active Click here for Video
Once you have become adept at Holding, Eating, Constructing Mixes, Range & Motion now the fun can actually start.
Now you can obtain an extremely dynamic session using your partner. Creating a target of what to work on, intending what mixes you're going to concentrate on, proceeding, feeding, getting, etc.
What you can additionally integrate is some components of sparring. Using your mitts, you'll be able to Jab, Poke, Shove at your Partner. It's possible for you to work Bobbing, Weaving, Slipping, and Ducking into the exercises - all with Mitt motion. It's possible for you to examine their shield by smacking at their head, jabbing to their midsection, or even smacking at their knees. Don't forget the Shoulder/Knee tag game. It's possible for you to build that into your session.
The key action to do is create that beat using your partner. Be sure you are keeping range. Begin slowly, build up speed after you as well as your partner are making solid contact on the mitts.
VII. Hierarchy of Needs for Mitt Holding
[Picture: Untitled] This pyramid is really how I see the components of making a great focus mitt work out.
1. Security. Make certain you as well as your partner understand how you're going to hold. I 've first-hand experience of catching a bare knuckle strait right clout in my face and an elbow on my nose. Do not learn the hard way.
2. Choosing a place of Focus. I like to decide very unobtrusive matters to work on. It may be a cardio / high-intensity session with a lot of energy and speed. Or it may be an extremely technical falling and counter hitting session. Decide something and then work that.
3. Following up from #2, use practices that are particular to your focus area. For cardio / high intensity, I 'll just work blends of 2 and four clouts with high repetitions. If I'm working slipping afterward, I assemble modules and mixes with pas in natural areas (not arbitrary)
4. Fluidly going from one place to the next, creating a beat using your partner they can succeed at. Not overly slow, Not exceedingly quick.
5. Comments. Utilizing the mitts to give your Partner opinions - but do not overwhelm them. Allow the teacher right dramatic mistakes, but use your mitts to "examine" their shields, remind them to keep their hands raised or to return their hands to their face in a straight line and not a choo choo train movement.
6. Intensity. Match the intensity to your skill level as a mitt holder as well as the skill of your partner. Locate the sweet area that allows for the most effective operation as well as the most learning.
7. Smile.
VIII. Close Ideas
In the event you see videos of Mitt holding on YouTube you'll see a million distinct examples. Some are outstanding; some are awful - so be attentive of attempting to mimic what you see without realizing the circumstance.
