Round A: striker A / holder B
Partner A executes the assigned short sequence for 3 minutes while partner B controls the feed, distance and tempo.
PARTNER ROUNDS / PAD HOLDER AND STRIKER
MUAY THAI PAD WORK DRILLS
The pad holder is an active participant: they set distance, pace and target placement. A good partner workout should give each person equal striking time and an opportunity to hold and coach.
BUILD PARTNER PAD WORK CLASSFree in-browser training tool. No subscription or sign-in.
PRACTICAL DRILL EXAMPLES.
Switch: 1 minute
Both partners reset equipment, switch roles and agree on the same movement pattern. Use this interval for corrections instead of rushing the exchange.
Round B: striker B / holder A
Partner B repeats the same assigned sequence for 3 minutes, with A presenting pads and cueing. A final minute of recovery precedes the next drill.
HOW TO TRAIN IT.
How the paired round is structured
The default paired block is 8 minutes: 3 minutes for A striking, 1 minute changing roles, 3 minutes for B striking and 1 minute recovery. Both partners spend equal time striking. Five of these blocks account for 40 minutes in the default class.
Pad feeding is a skill
Show one target at a time. Keep the pad in the strike’s actual path, brace appropriately and avoid chasing the striker. Use appropriately designed equipment for elbows and a belly pad for knee work.
Conditioning without losing form
When speed makes footwork sloppy, reduce the combination length or pace rather than adding more actions. Technical work improves when both partners can consistently reset their stance.
QUESTIONS ANSWERED.
Can each partner have the same amount of striking time?
Yes. Every partner drill is duplicated with the roles reversed.
Does the site signal when to switch?
Yes. The session roadmap and audio options identify changes between work and switch intervals.
Can I adjust the length of the partner rounds?
Yes. Adjust work and switch times; the class planner keeps the complete session at 60 minutes.
Can I use elbow and knee combinations on any pads?
No. Use dedicated elbow-safe targets for elbows, and an appropriate belly pad or controlled clinch arrangement for knees.
MORE FREE MUAY THAI DRILLS.
Created for Muay Timer by Jamison Safari. Example drills are general educational material, not an official WTBA curriculum. Use suitable targets, appropriate technique supervision and your gym's safety rules. Build a free strength plan in Jamison's Training Lab.