Focus Mitt Training

Effective striking is built on more than power alone. A correct strike must be accurate, fast, continuous, and delivered with intent, while maintaining balance, control, and the ability to continue under pressure.

At ID Krav Maga, focus mitt training is a central tool for developing these abilities. When used correctly, focus mitts are not just a conditioning exercise they are a structured training method for improving reaction, coordination, timing, decision-making, and technical precision in a realistic and controlled way.

The core structure of this training method is based on drills developed by Jovan Manoljović, whose work strongly influenced how focus mitts can be used as an intelligent and progressive striking system. This methodology was learned, adapted, and refined over many years and is now an integral part of the ID Krav Maga training approach.

What These Drills Train

Focus mitt drills are designed to train several elements at the same time:

• Visual reaction and neurological connection between eyes, brain, and limbs

• Correct striking mechanics under changing conditions

• Timing, distance, and accuracy

• Flow and continuity between strikes

• Mental presence and decision-making under pressure

  
  

For this reason, verbal communication is intentionally removed from the drills. The striker reacts only to what is seen, not to instructions or calls. This creates instinctive, realistic responses rather than memorized patterns.

A Shared Training Language

For the drills to work correctly, the mitt holder and striker operate within a clear, agreed structure:

• The mitt holder provides active resistance, lightly striking into the punch

• Combinations are built from 2 to 6 strikes

• Each combination follows logical technical principles

• Left strikes go to the left mitt, right strikes to the right mitt

• Strikes are executed the moment the target appears

• Communication is visual only, no verbal cues

  
  

This shared language allows both partners to train efficiently and safely while maintaining realism.

Drill Structure and Progression

1. Static Technical Drills

Training begins with the mitt holder in a static position.The striker works individual strike types separately:

• Straight punches

• Hooks

• Uppercuts

This phase focuses on clean mechanics, correct angles, timing, and controlled power.

2. Movement and Simple Combinations

Movement is introduced for both partners, followed by simple combinations.This stage develops:

• Distance management

• Balance during striking

• Smooth transitions between strikes

  
  

3. Reaction-Based Drills

The mitt holder stands in a proper combat stance, with the mitts held close to the chin.On their own timing, the mitt holder presents a target by turning the mitt at the correct:

• Angle

• Height

• Distance

  
  

The striker reacts immediately, striking correctly and strongly, without anticipation.This drill builds genuine reaction and decision-making under pressure.

4. Striker-Led Combination Drills

The striker creates combinations of 2–6 strikes, trained through four progressive stages:

A. DemonstrationThe striker slowly demonstrates the intended combination.

B. Controlled ExecutionThe mitt holder places the mitts one by one in a fluent, continuous manner.

C. Increased Speed and StrengthThe same combination is executed faster and with stronger intent.

D. Full PerformanceThe combination is performed at full speed with strong, controlled strikes, maintaining accuracy and structure.

Each combination is trained through all four stages before moving on.

5. Mitt Holder-Led Combination Drills

At this stage, the mitt holder decides which combinations will be trained.The same A–D structure applies, with the mitt holder first demonstrating mitt placement during stage A.

This phase introduces:

• Uncertainty

• Adaptability

• Mental pressure

  
  

All essential elements of real self-defense scenarios.

Expanding the System

Once the striking foundation is solid, additional tools are introduced using the same logic and structure:

• Elbows

• Knees

• Kicks

  
  

Each new strike follows the same visual language and progression.

Strike Dictionary (Standardized Positions)

To maintain clarity and consistency:

• Punches: Left strike to left mitt, right strike to right mitt, matching the strike angle

• Elbows:

  • Right elbow: right hand on top of left

  • Left elbow: left hand on top of right

• Regular kicks: Hands stacked away from the body, height adjusted

• Knees: Hands stacked close to the body

• Roundhouse kicks: Mitts placed together on the kicking side

Training Both Partners

In this method, both the striker and the mitt holder are actively training at all times:

• Technically

• Physically

• Mentally

  
  

The mitt holder is not passive, and the striker is not mechanical.Both must stay focused, adaptive, and engaged.

This is focus mitt training as a thinking system, not just a drill designed to prepare practitioners for performance under pressure, when it truly matters.