Padwork for Personal Trainers

Manual

CIMSPA

Padworks for Personal Trainers Manual

YMCAfit is a CIMSPA Training Provider Partner and are authorised to have this training module recognised and assigned Continuing Professional Development (CPD) points by CIMSPA

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Introduction

In parks and gyms all around the country, personal trainers are working with individual clients and small groups using martial arts based techniques and equipment. Why? There are a number of key reasons:

It works! This form of training covers all of the main components of fitness – and has a huge transfer effect across to other sports and day to day life.

It only requires a small amount of easily transportable equipment – this is vital for many modern day PTs who work independently of gym environments.

It is current, and is featured in the media on a regular basis. For this reason, clients are increasingly asking for this form of training.

Anyone can do it – no prior skill or knowledge is required in order to get started. It is also suitable for a huge range of skill and fitness levels.

History

There is a widely held belief that all martial arts were developed in Asia, mainly due to the popularisation of Kung Fu and Karate in film by stars such as Bruce Lee, Jackie Chan and Jet Li. However, not all Martial arts were developed in Asia; Pankration was developed by the Greeks, Savate (a form of kickboxing) was developed by the French, and Capoeira was developed by slaves in Brazil based on skills brought from Africa.

Today martial arts are still practiced as a form of self-defence and as competitive sports, but are also used by many as a way to improve fitness. There are now many different types of classes that derive from martial arts, such as YMCAfit Cardio Kick, Tae bo® and Boxercise®. All of these classes are now well established and are to be found on most health and fitness club timetables.

The exercise benefits of Padwork

The movements of the body involved in Padwork can involve all components of fitness, depending on how the session is structured by the trainer.

The most obvious benefits are for the cardiovascular system, muscular strength and endurance and improvements in motor skills and flexibility. Another benefit to the participant could be exercise adherence, as Padwork offers an alternative to the usual cardiovascular activities such as running, swimming etc. Padwork can also be done in almost any environment such as the home, work or the park. This will assist the participant in overcoming the constraints of a lack of time and space, which are common barriers to exercise.

Padwork for Personal Trainers | Manual |

Padwork specific health and safety considerations

It is important to check the general experience, fitness and skill level of participants, as well as their experience of Padwork type activities. Striking focus pads, heavy bags and other equipment can involve high levels of impact. This can result in joint injury to the wrist, elbow, shoulder (rotator cuff), back, knees and ankles.

The skills for punches and kicks must be well established before encouraging individuals to increase speed and power when striking. Otherwise, the phrase ‘running before you can walk’ springs to mind! The same applies to the trainer – they should always work within the range of their own ability and experience.

Many environments can be used for a Padwork session, these include:

offices

homes

parks.

Whichever environment is chosen, it should be checked for hazards such as:

slippery or irregular surfaces

obstacles and hazardous objects.

Screening

As with any form of exercise, there are risks involved in participating in Padwork sessions. For this reason, it is important that participants are screened effectively for injuries and conditions prior to a session. This can be done both verbally and in writing using a standard PAR-Q form.

When an individual has been identified by the PAR-Q as having a condition or risk factor that could be aggravated by the activities involved in Padwork, that person must be counselled and referred to their doctor or specialist for approval and/or advice prior to participation.

Striking techniques

In this section we will analyse and break down the movements that are involved in the following techniques:

• stance

• jab

• cross

• hook

• upper cut

• knee

We will also discuss striking distance, range and body weight distribution to ensure the techniques are performed safely and effectively.

Stance

This is the foundation of every technique – the start point that facilitates good power, alignment, balance and efficiency. It will be different for everyone, but broadly speaking:

• feet will be around hip width apart

• feet will be staggered at around a stride’s length

• feet are not quite parallel, being slightly turned out

• in left lead, the left foot, hip, shoulder and cheek will be forward of the right side, and vice versa.

Jab

The jab is the lead arm punch when standing with a split leg stance. Both arms should start and end with elbows tucked into the side of the body and the hands up by the head. This technique starts with a small pivoting movement at the front foot, knee and hips, to the trunk of the body and then to the shoulder, elbow and wrist of the lead arm.

We will break down the movement into its various body components.

Feet

The lead leg, with heel slightly raised should inwardly rotate so that the heel moves away from the centre line of the body.

Knee

The knee should stay in line with the toes all the way through the rotating movement. Joint action at the hip should happen at the same time as the foot pivots.

Trunk rotation and elbow

At the end of the trunk rotation movement the shoulder should begin to flex and the elbow extends in a straight line, not moving out to the side of the body.

As the elbow nears full extension (make sure the elbow doesn’t fully lock) the forearm and fist should rotate so that the palm of the hand is facing the floor. At this point there should be no leaning forwards at the hips as this will compromise balance and technique.

The striking point of the fist should always be the knuckles of the index and middle fingers. As the jab lands at the target the arm should have a slight bend at the elbow, as this indicates the correct distance from the target. Too much bend at the elbow indicates too great a proximity to the target, whilst locking the elbow and leaning forward indicates too great a distance from the target.

Head

The head must always be facing the front and the chin down towards the chest. Once the jab has landed at the target the arm should return to the starting position.

Wrist

Always remember to keep the wrist firm and straight as punching with a bent wrist will result in injury.

Cross

The cross is a punch from the rear arm when standing in a split leg stance. Both arms should start and end with elbows tucked into the side of the body and the hands up by the head. This technique starts with a small pivoting action at the rear foot through to the hip, trunk, shoulder, elbow and wrist.

The breakdown of this technique begins at the rear leg:

With the heel slightly lifted from the floor the rear leg will pivot medially at the hip.

Secondly, the trunk or core of the body rotates.

At the end of the trunk rotation the shoulder begins to flex and the elbow begins to extend. The elbow must travel in a straight line, not moving out to the side of the body. As the elbow begins to fully extend the forearm should rotate so that the palm of the hand will face the floor.

At this point there should be no forwards lean at the hips as this will compromise balance and technique. The striking point of the fist should always be the knuckles of the index and middle fingers.

As the cross lands at the target the arm should have a slight bend at the elbow, as this indicates the correct distance from the target. Too much bend at the elbow indicates too great a proximity to the target, locking the elbow and leaning forward indicates too great a distance from the target.

The head must always face the front, with the chin down towards the chest. Once the cross has landed at the target the arm should return to the starting position.

Hook

The hook is a technique that can be used with either the leading or rear arm and is best performed within a close range of the target.

The teaching points for the footwork when using the hook are the same as for the jab and cross, with the differences in techniques being at the arm, broken down as follows:

At the end of the trunk rotation the shoulder begins to flex and the elbow should move away from the side of the body, keeping the elbow bent at an angle of about 90 degrees.

The shoulder should now horizontally flex bringing the fist towards the mid-line of the body, and at the point of impact the forearm should rotate so that the palm of the hand is facing the floor.

Once the pad has been struck the arm should return to the start position as soon as possible.

Upper cut

The upper cut can be performed with either the lead hand or the rear hand. As with any of the punching techniques, a split leg stance should be adopted. This should be in conjunction with the elbows being tucked into the side of the body, with the hands held at head height (the striking stance).

The technique for the lead hand upper cut is initiated with a pivoting action from the hips. The lead shoulder is slightly lowered to the side as it is pulled back. The lead hand is also slightly lowered to the side (at about chest level). Meanwhile, the lead leg is bent in order to start the ascending stage of the strike.

At this point the majority of the weight should be transferred onto the leading leg. The striker should now push through the leg and rotate the hips, trunk and shoulder towards the target. The hand should rotate so that the palm turns towards the face of the striker, and the arm is brought up to strike the target. The index and middle finger areas of the knuckles should make contact.

There is an additional risk when using this strike, of causing excessive stress on the bicep, particularly when the elbow is in extension. For this reason it is important to:



consider whether this is an appropriate strike for the skill level of your participant  keep the elbow flexed throughout, in order to reduce the potential leverage on the bicep, and the risk of injury.

The technique for the upper cut from the rear hand is exactly the same as with the lead hand. However it is initiated with a push from the rear leg.

Knee strike

The knee strike can be performed from both the front and rear leg. It can be done in one of two ways:

1) The striker can hold on to the pad holder’s shoulders for balance, whilst the knee is impacted into the pads.

2) The striker does not hold on to the pad holder, instead they jump towards them whilst driving the knee into the pads.

Both techniques from either leg should be performed from a striking stance. As the knee is brought up towards the pads, the hips should be thrust forwards to help generate power for the knee strike.

Equipment and padwork techniques

Equipment

There are many different types of pads, bags and balls used for Padwork sessions.

The spot mitt or focus pad

The spot mitt/focus pad is used to develop accuracy and speed for basic to advanced combinations of punches and kicks. Footwork can also be developed whilst using these as the instructor can dictate directional changes for the client to follow and deliver strikes to the pads as they achieve the appropriate position.

The spot mitt/focus pad can be used in almost any environment and can be easily carried in a rucksack which makes it an ideal piece of equipment for the personal trainer.

Muay Thai Boxing pads

Muay Thai Boxing (MTB) pads are used to develop accuracy, speed and power for a variety of striking techniques including punches, kicks and elbow and knee strikes. As with spot mitt/ focus pads the MTB pads are also used for developing the footwork needed by the striker.

All of the striking techniques can be performed on spot mitt/ focus pads or MTB pads. However, MTB pads are more resilient and offer more of a striking area. Furthermore there is an allowance for the pad holder to reduce any risk of injury to the wrist, as the pads cover the whole of the forearm, not just the hand. Examples of technique later in this chapter will show both types of equipment being used.

The kick shield

The kick shield is mainly used for the development of power for various kicking techniques. It can also be used for the development of punching power and for combinations of punches and kicks. Kick shields do come in different sizes but are generally larger than the focus mitts which means that a larger holdall would be required for their transportation.

Other pieces of equipment that are used for protection of the hands are bag gloves and hand wraps. Bag gloves are an essential piece of kit as they stop any damage to the skin when striking the pads and shields. The hand wraps are not so important but do provide very good support to the hands and wrist when striking, helping to reduce the risk of injury.

Equipment techniques

Jab and cross

When using a pad for the jab and cross you should adopt the same stance as the striker; if their left leg is forward then yours should be too. This will prevent tripping over each other’s feet.

The pads should preferably be held at the strikers head height, and the elbows should be lightly tucked into the side of the body. This will limit any excessive stress to the shoulder joint, and allow the impact from the jab to be absorbed safely. The direction of the pad should face the direction of the striker, as this will make it very clear to the striker which punch is to be thrown.

The holder of the pads must take up a distance from the striker as if they were an opponent, allowing the pad to be comfortably reached by the striker. If the pad is too far away from the striker there is a potential risk of locking at the elbow causing injury.

Upper cut

The pads for this technique should be held out just below the chin level of the striker (or if preferred slightly lower). The pads should be held at the mid-line of the body and reasonably close to, but not touching, the body of the pad holder. This will help to limit stress to the shoulder and elbow joints of the pad holder. The striker should be quite close to the pad so that the upper cut can be performed with the whole body and not just the arm.

Knee strike

For the knee strike, the MTB pads should be very close to the body with the elbows tucked into the sides. One pad should be placed on top of the other arm to resist the power from the striking knee. The body of the pad holder should be leant forwards over the pads to avoid being pushed off balance. As the knee makes contact with the pad, the pad holder should push downwards with the pads and slide back slightly.

The timing of this is essential and must be practised with knee strikes of low power and speed before advancing to maximum power.

• The striker may also hold onto the pad holder’s shoulders in order to achieve a better sense of balance and also gaining additional leverage.

Basic padwork combinations

Basic punch combinations

jab x 2, cross x 1

jab x 1, cross x 1, lead hook x 1

jab x 1, cross x 1, jab x 1, cross x 1, lead hook x 1, rear x 1

jab x 1, rear hook x 1, lead hook x 1, cross x 1

lead hook x 1, rear hook x 1, jab x 1, cross x 1, lead hook x 1, rear hook x 1

Basic knee combinations

lead leg front knee x 1, rear leg front knee x 1

lead leg front knee x 2, rear leg front knee x 1

rear leg front knee x 1, lead leg front knee x 1

rear leg front knee x 2, lead leg front knee x 1

lead leg front knee x 2, rear leg front knee x 2

Basic punch and knee combinations

lead leg front knee x 1, jab x 1, cross x 1

lead leg front knee x 1, rear leg front knee x 1, cross x 1, lead hook x 1

jab x 2, cross x 1, lead leg front knee x 2, lead hook x 1, rear hook x 1

lead hook x 1, rear hook x 1, lead leg front knee x 1, rear leg front knee x 1, cross x 1, jab x 1

lead front knee x 2, jab x 2, rear hook x 1, lead hook x 1, rear leg front knee x 2

These are basic combinations for the techniques discussed. They are not exhaustive and there are many ways to combine the different techniques – the only limit is your imagination.

Session structure and planning

As with any other exercise session or class, a Padwork session will consist of the following components:  warm up  main workout  cool down.

Warm up

The warm up will contain the following elements:

joint mobilisation

pulse raising – in a safe and gradual manner

skill rehearsal – logically if the main section of the workout is based around punching and kicking, the warm up should focus heavily on the different Padwork techniques therefore appropriately preparing the nervous system

preparatory stretch – including a combination of static and dynamic stretches to ensure a full range of movement is achieved during the warm up.

Environmental considerations

Environmental factors will have a significant impact on the way in which the warm up is managed. For example, if the Padwork session is to take place in an outdoor environment it may require a longer warm up, particularly if it is a cold day.

Main workout

One to one

As a one to one session, Padwork should be planned to fit in with the goals of the individual, working to the strengths of the participant to ensure that a safe and effective workout is achieved. Combinations as seen in section four should be put together with the fitness level of the participant in mind, and the skill level of both the participant and PT

Small groups

Group sessions should be planned in order to fit with the group’s overall fitness and skill levels. Groups with a wide variance in fitness and experience will involve a degree of compromise, but alternatives should be offered to cater for differences.

It should be noted that the instructor should provide some active recovery breaks for less fit individuals, possibly using MSE exercises such as sit ups/press ups, or cardiovascular type intervals with high and low intensity options.

Exercises involving high impact/full power strikes against a pad held by someone other than you, the trainer, should be avoided. Alternatives such as the crunch and punch (see below) may be used as the impact of the strikes is considerably reduced.

An example of a group main workout could be as follows 

Crunch and punch (focus pads and gloves) – abdominal curl combined with straight or hook punches to partner with pads. : 

Ground and pound (strike shield and gloves) – one knee on a strike shield on the floor, and beat it with combinations of strikes.

Skipping (skipping rope) – with or without ropes.  Medicine ball crunch/rotations with partner (medicine ball) – sit opposite partner and do alternate crunches, passing or throwing the ball at the top of the crunch. 

Shadow boxing –

practice striking techniques (in front of mirror if available).

High knees to MTB pad (MTB pad) – bringing knees up to an MTB pad held by a partner at a challenging height. 

Fighting stance stand-up (from the floor to a left/right fighting stance on command) – from prone on floor with arms outstretched up to a fighting stance (left or right) on the command of the partner. 

Forwards/backwards punching (gloves and pads) – following partner walking backwards and forwards whilst striking the pads with jabs and crosses.

The session above could also be used as an alternative for a one to one session, particularly where the trainer is not used to being on the receiving end of a sustained barrage of strikes

Cool down

This will consist of:

• pulse lowering

• post workout stretch which may include both dynamic and static stretches.

Relaxation and meditation are a fundamental part of martial arts and may be enjoyed by the participants in this type of session.

Do consider the environmental factors discussed in the warm up as they will also have an impact on the duration and intensity of the cool down.

Teaching skills

Padwork is an activity that requires skill and timing in order for the techniques to be performed safely and effectively by the participants.

As an instructor, it is important to draw on all the tools available to you in order to help improve your participants’ performance. These tools will include visual and verbal skills, observing, praising and correcting where necessary.

Visual skills

As a Padwork instructor your visual teaching skills are very important, as around 70% of learning is done visually. This means that your own technical performance should be near to perfect and your demonstrations should be delivered in a slow and controlled manner.

Demonstrations should be broken down into sections for the participants with less experience in Padwork techniques.

To improve your own skills you could start a martial art as a hobby, have someone to one technique workshops with a trainer who has a high degree of martial arts experience or simply watch video footage of boxers and martial artists for inspiration.

Verbal skills

The instructor’s verbal teaching should reinforce the teaching points for the techniques demonstrated. The instructor should constantly be giving and reinforcing specific teaching points for the striking techniques being performed by the participant.

Observation

As an instructor you should always monitor the performance of the participants taking part in your Padwork session, giving constructive feedback at regular intervals.

If the participant is performing the techniques effectively, then you should give praise to reinforce it. If the participant is performing the techniques incorrectly, such as leaning forward when punching or leaning back when kicking, give corrections in a positive and useful manner.

Check for exertion levels and fatigue when instructing a Padwork session, as fatigue often results in deteriorating technique. As mentioned earlier, do offer alternatives to allow individuals to work at a level suitable for them while keeping their dignity and self-respect.

‘Perfect place makes perfect permanent’

Motivation and encouragement

Try to motivate with your body language by being dynamic and energetic. Verbally motivate by varying voice tone and using positive language.

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