Gear
Best Taekwondo Kicking Targets: Paddles, Shields and Mitts
The right target depends on which kick you are training and who holds it. This guide matches each target type to the kick, the scoring height and the injury risk.
Reviewed by Daniel Reyes, 4th dan Kukkiwon, 18 years teaching | Last checked: October 26, 2026Four target types cover most taekwondo training: hand-held kick paddles (single and double), body or kicking shields, focus mitts and free-standing targets. Use paddles for fast roundhouse and front kicks, a shield for heavy side and back kicks, mitts for hand speed and short combinations, and a free-standing target when you train alone. In WT sparring a trunk kick scores 2, a head kick 3, a spinning trunk kick 4 and a spinning head kick 5, so set the target height to the point value you are training.
| Target types | Kick paddle, body shield, focus mitt, free-standing target |
|---|---|
| Trunk kick, WT sparring | 2 points |
| Head kick, WT sparring | 3 points |
| Spinning trunk kick | 4 points |
| Spinning head kick | 5 points |
| Most injured area in the 2018 junior worlds | Lower extremity, 36 of 67 injuries |
| Single sites | Foot or toe 11, knee 10, lower leg 9, ankle 5 |
The four target types
| Target | Held by | Best for | Watch for |
|---|---|---|---|
| Single kick paddle | A partner, one paddle | Front kick, roundhouse, axe kick, accuracy and speed | Thin padding hurts the holder on hard kicks |
| Double kick paddle | A partner, one paddle with two faces | Fast alternating roundhouse kicks | Holder needs a firm grip and stable stance |
| Body or kicking shield | A partner, held against the body | Side kick, back kick, power | Holder needs to brace; heavy kicks push them back |
| Focus mitt | A partner, one on each hand | Punches, short combinations, reaction drills | Too small for most kicks |
| Free-standing target or bag | Nobody, stands on its own | Solo power and repetition | Does not move, so it will not train timing against an opponent |
Match the target to the kick
| Kick | Korean name | Target to use | Why |
|---|---|---|---|
| Front kick | Ap Chagi | Paddle or shield | Straight line, easy to hold at trunk height |
| Side kick | Yeop Chagi | Shield | The heel drives straight in; the shield spreads the force |
| Roundhouse kick | Dollyeo Chagi | Paddle, double paddle | Fast, repeatable, the most common sparring kick |
| Back kick | Dwit Chagi | Shield | Power kick; holder braces |
| Axe kick | Naeryeo Chagi | Paddle held high | Target must be above your head |
| Hook kick | Huryeo Chagi | Paddle | Needs a precise, small target |
| Reverse turning kick | Bandae Dollyeo Chagi | Paddle or shield | A spinning kick; practice at speed |
The full list of 14 kicks is in the taekwondo kicks guide.
Set the height to the score you are training
| Goal | Target height | WT points |
|---|---|---|
| Body kick | Chest and ribs | 2 |
| Head kick | Face level | 3 |
| Spinning body kick | Chest and ribs, with a turn first | 4 |
| Spinning head kick | Face level, with a turn first | 5 |
A head kick is worth 1 point more than a body kick, and a spin adds 2. The paddle should sit where the scoring area sits in a match. Rules and rounds are in Olympic taekwondo and competition rules.
Protect your feet, knees and ankles
| Site | Injuries in the 2018 World Junior Championships |
|---|---|
| Foot or toe | 11 |
| Knee | 10 |
| Lower leg | 9 |
| Ankle | 5 |
| All lower extremity | 36 of 67 |
Lower-limb sites made up more than half of recorded injuries. Targets with weak padding make a kick land harder on your foot, and targets held at the wrong angle twist ankles and knees. Warm up first, and use the flexibility plan for the muscles you kick with. Full injury data is in is taekwondo safe.
What to check before you buy
- Size. A target should be big enough to hit with the kick you train, and small enough for the holder to control.
- Padding. Look for firm, even foam without hard spots or sagging seams.
- Cover. Stitching should be double-sewn at the handles and corners.
- Handle or strap. Holders need a grip that does not twist on impact.
- Fit for the users. A child needs a lighter, smaller paddle than an adult.
- Weight. Heavy shields tire the holder, so match the target to the strength of the person holding it.
- Care. Wipe clean after training and let it dry before bagging.
How to hold a target safely
- Stand with your feet apart and knees slightly bent.
- Hold the target close to your body, with your wrists firm.
- Keep your eyes on the kicker, not the target.
- Call the height before each round so the kicker knows where to aim.
- Move the target in small steps when you train timing, then add movement as the kicker improves.
Swap roles regularly. Holding teaches distance and timing as well as kicking does.
Training at home
A free-standing target lets you kick without a partner, but it does not teach timing or distance. Pair it with partner drills in class. Check your space, because a kick needs room in front and behind. Our sparring gear guide covers what to wear when you add contact.
Frequently asked questions
What kicking target should a beginner buy?
A single kick paddle. It covers front and roundhouse kicks and is easy to hold for a partner.
What is the difference between a kicking shield and a paddle?
A shield is larger and held against the body for power kicks. A paddle is smaller and used for speed and accuracy.
Which target is best for power?
A body shield for side and back kicks, held by a partner who can brace.
Can I train alone with kicking targets?
Yes, with a free-standing target. It will not train timing, so add partner drills when you can.
How high should I hold the target?
Chest height for a body kick, face height for a head kick. Spinning kicks use the same heights.
How many points does a head kick score in sparring?
Three in WT sparring, or five if it is a spinning kick.
Do targets prevent injuries?
Padding reduces the impact on the holder and the kicker, but foot, knee and ankle injuries are the most common in competition. Warm up and stretch.