Unsure of what exercises to do before classes? Prep for the ring with proper stretching drills that will improve your overall performance!
Research suggests that dynamic stretching is particularly effective for warm-ups. While static stretches are beneficial post-exercise, dynamic stretches are more suitable for pre-workout muscle toning, especially for boxers.
Incorporate these 5 flexibility stretches into every pre-workout warm-up to help your muscles prepare for the jabs, footworks and uppercuts ahead.
1. Floor Chest Stretch
Why? Improving shoulder mobility will enhance your range of motion by extending your arms further, increasing your reach and making your punches more effective.
It’s also vital for injury prevention, as flexible shoulders can handle the repetitive stress of throwing punches without getting strained easily, reducing the risk of common boxing injuries like rotator cuff tears and shoulder impingements.
2. Hamstring Curls
Why? Hamstring curls are excellent for knee strength and mobility because they directly target the hamstring muscles, which support and stabilize the knee joint. Better knee mobility allows for quicker and more agile footwork in boxing, crucial for both offensive and defensive maneuvers in the ring.
Moreover, flexible knees help maintain balance during complex movements, enabling you to stay grounded while executing punches or dodging attacks.
3. Plank Lunges
Why? Plank lunges engage and strengthen the hip flexors, glutes, and core muscles, all of which are crucial for stable and powerful hip movements. Strong hips are necessary for quick directional changes in boxing.
Improving your hip mobility will lead you to move efficiently around the ring, dodge punches, and position yourself for effective counter-attacks, on top of helping maintain balance.
4. Bench Kneeling Lat Stretches
Why? Lat muscles play a key role in punches’ force generation, particularly hooks and uppercuts! Good lat flexibility ensures that the kinetic chain—linking the legs, hips, core, and upper body—functions optimally.
Avoid boxing fatigue by stretching your lat muscles, which will help you maintain a high level of performance over longer training sessions. Lastly, lat exercises aid in muscle recovery and relaxation, preventing stiffness and soreness after intense workouts.
5. Achilles Tendon Standing Stretch
Why? The power of punches often starts from the ground up! Working on your ankle mobility ensures that the force generated from the legs can be efficiently transferred through the feet and up to the fists when boxing.
Enhanced ankle flexibility supports efficient force transfer from the legs through the feet, resulting in more powerful jabs, and will enable you to move swiftly while maintaining balance, dodging punches and positioning yourself advantageously.
