This exercise requires a partner. One of you will be holding the focus mitts, or muay thai pads. You’ll used them similarly to the basic blocking drills posted earlier, but instead of blocking, you’ll learn to move out of the way.
Work with your partner at half speed to start out. The pad holder will shoot out as if punching at you, but with pads. The other partners job is to learn to move out of the way. Practice side stepping, moving back, ducking.
Once you become more comfortable with this, increase your speed and intensity. Pad holders can double up techniques. This is to simulate a safe sparring match and to learn to judge distance. USE CONTROL.