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Boxing Belly Pad Training: Basic Moves & Rhythm Practice Plan This plan progresses from basic moves to rhythm training, suitable for beginners to advanced practitioners. The pad holder needs to coordinate movement and rhythm changes to make the training more close to actual combat. I. Basic Punching Move Practice (Single punches focus) 1. Left hook to the belly pad ● Key points: Lower your center of gravity, push forward with your left shoulder, strike the center of the belly pad with your knuckles, retract quickly after delivering the punch, and keep your stance stable. ● Training volume: 10 reps per set, 3 sets. The pad holder keeps the belly pad fixed, and gradually increase the punching speed. 2. Right hook to the belly pad ● Key points: Push off with your right foot and rotate your hip, drive your right fist to strike the side of the belly pad. Pay attention to the rotation range to avoid losing balance. ● Training volume: 8 reps per set, 3 sets. You can appropriately increase the punching force to feel the penetration. 3. Swing punch to the belly pad (focus on ribs) ● Key points: Keep your arm in an arc, sweep the rib area of the belly pad from the side. Use body rotation for power instead of just arm strength. ● Training volume: Alternate left and right swing punches, 6 reps each per set, 3 sets. II. Combination Punch Connection Practice (Combined with head pads) 1. Basic combination: Straight punch + hook to the belly pad ● Movement sequence: Left straight (hit head pad) → Right straight (hit head pad) → Left hook (hit belly pad) → Right hook (hit belly pad). ● Training volume: 5 full combinations per set, 4 sets. The pad holder first keeps the pad position fixed, then can move slightly later. 2. Advanced combination: Swing punch + flat hook to the belly pad ● Movement sequence: Left swing (hit head pad) → Right flat hook (hit belly pad) → Left hook (hit belly pad) → Right swing (hit head pad). ● Training volume: 4 full combinations per set, 3 sets. Focus on the fluency of movement connection. III. Dynamic Rhythm Training (Pad holder moves) 1. Slow-paced moving pad ● The pad holder moves the belly pad slowly left and right. The practitioner needs to adjust steps to follow up and hit the pad accurately each time, focusing on distance sense and footwork coordination. ● Duration: 1 minute per set, 3 sets, 30 seconds rest between sets. 2. Fast-paced intermittent pad ● The pad holder quickly changes the belly pad position (left waist/right waist/abdomen). The practitioner reacts and strikes quickly within 30 seconds, then rests for 10 seconds and repeats, training reaction speed and punching rhythm. ● Duration: 1 minute per set (30 seconds hitting + 10 seconds rest × 1.5), 2 sets.