Boxing Science's Danny Wilson explains why boxing warm-up methods are so important
IF you are reading this article, you will have taken part in an exercise class or lesson under qualified personnel many times. This means you’ve been told the importance of warming-up more than once, and you probably do one every session.
However, ask yourself these questions… How effective is our warm-up? How well is it structured? Does it have positive effects on your session?
Every strength session is an opportunity to get faster and stronger, so we need to get the most out of every session.
Why not optimise your results with an effective warm-up?
Benefits of a S&C Warm Up· Stretching, mobilising and activating muscle groups can improve short-term elasticity and stability resulting in more force being produced at high speed.· Increased muscle temperature improves the ability to perform more forceful actions, whilst increased metabolism benefits performance by changing the energetic state of the muscle and elevates blood flow.
· Post-activation potentiation (PAP) is a phenomenon that acutely improves muscular force output. This is due to increased neural activity, rate coding and recruitment of fast-twitch motor units. This phenomenon can be stimulated by near-maximal voluntary actions associated with heavy lifting and jumping.
Structuring your warm-up
For optimal results, we require a structured warm-up. Many coaches use the RAMP method because it’s been found to contribute to short-term improvements in muscle force production during jumps, sprints and heavy lifts.
· Raise – The first phase of the warm-up is to elevate body temperature and blood flow demands.
· Activate and Mobilise – Various dynamic stretches and stabilisation exercises to improve range of motion and muscle activation to help engage the muscles that will be used in the workout.
· Potentiate – Fast or heavy-loaded exercise that requires near-maximal effort will get the muscles fired up ready for the workout.
Warm-Up for Boxing Competition
Most successful boxing performances are a result of great amounts of technical, tactical, physical and psychological preparation. The final part of that journey is the warm-up. This is a vital stage, if you get this wrong, all your hard work could be undone by doing too little or too much.
99% of boxers will shadow box and perform pad work before a fight. However, only a small percentage will perform a structured physical warm-up.
Why should I perform a structured warm-up? Maybe you’re thinking “I already feel good in my warm-ups”, or “Surely we are activating the working muscles in pad work?”.
What about if we told you that there’s a range of research that supports a structured warm-up, and that there are simple and effective ways that can help you feel and perform even better?
Would you be more open to integrating a structured warm up into your fight prep?
A warm-up can also have psychological benefits by decreasing stress, anxiety and tension. We put our warm-up before pads to help the boxer get more out of his technical warm-up, raising his confidence when entering the ring.
The Boxing Science experts share their warm-up schedule for training and competition, as well as their movement training program to help improve mobility, flexibility and stability.
This has helped boxing champions feel loose, fresh and injury free!
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