Boxing
Focus Mitt Jab-Cross
The focus mitt jab-cross pairs a lead-hand straight punch with a rear-hand straight punch to partner-held targets. It trains punching accuracy, timing, and coordination between your arms, trunk, and legs.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand facing the mitt holder with your feet about shoulder-width apart, your non-dominant foot forward, and your knees slightly bent.
- Position yourself close enough to reach the presented mitts without leaning forward.
- Raise your gloves beside your cheeks with your elbows near your ribs.
- Punch your lead fist straight into the first presented mitt.
- Pull your lead fist directly back to your cheek.
- Punch your rear fist into the second mitt by rotating your hips and torso over a pivoting rear foot.
- Return your rear fist to your cheek as you rotate back into your starting stance.
Form cues
- Exhale briefly with each punch.
- Keep your chin tucked.
- Stack your wrist behind your knuckles.
- Keep the non-punching hand at your cheek.
Common mistakes
- Locking the elbowLeave a slight bend at contact rather than snapping your arm fully straight.
- Swinging punches in an arcSend each fist along a direct path instead of sweeping it around from the side.
- Rushing the next combinationPause between repetitions until you are balanced and the holder has presented both targets again.
Safety
Off-center contact can strain your wrist or injure your hand, especially as power increases. Missed targets can strain your elbow or shoulder, while poorly positioned mitts can expose the holder to accidental punches.
- Secure your hand wraps and gloves before starting.
- Work with an experienced mitt holder who keeps targets away from their face and provides controlled resistance.
- Agree on the combination, pace, and a stop signal before throwing punches.
- Begin with light contact; stop if pain or fatigue makes your punches difficult to control.
If you have hand, wrist, elbow, or shoulder pain or a recent injury, choose pain-free shadowboxing or seek advice from a physiotherapist before striking mitts.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Boxing Training Gloves
- Focus Mitts
- Hand Wraps
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count one complete jab-cross combination as one repetition; prioritize accurate contact over power.