Dynamic Stretches
Contrary to popular belief, stretching is not just for yoga practitioners and gymnasts. In fact, it is an essential component of any comprehensive boxing fitness program.
Many people assume that stretching is not relevant for boxing because it is a high-intensity, power-based sport. However, this is a misguided assumption. In reality, stretching can have a number of benefits for boxers, including improved flexibility, range of motion, and overall performance in the ring.
By incorporating both dynamic and static stretches into their training routine, boxers can improve their flexibility and range of motion. This can be especially useful in the ring, as it can allow a boxer to move more freely and fluidly and throw punches with more power and precision.
Stretching can also help improve recovery. By performing stretches after a workout or match, boxers can help relax their muscles and improve blood flow, which can aid in muscle recovery. This can be especially useful for boxers, as it can help them recover more quickly and effectively after training sessions or matches.
Overall, stretching is an important aspect of boxing fitness that should not be overlooked. It can help improve flexibility, range of motion, and overall performance in the ring and is a valuable tool for any boxer looking to improve their skills.
Below is a list of examples arranged according to body segment:
Chest
Diagonal Chest Opener
Start by standing with your hands extended in front of you.
Move your arms back as far as you can:
Left arm to the top left.
Right arm to the bottom right.
Then bring the arms back in the position you started with.
Move the arms back again:
Left arm to the bottom left.
Right arm to the top right.
Bring the arms back again in the position you started with.
Keep repeating, just as you would clap your hands.
Shoulders
Inchworm
Stand tall, your feet roughly hip-width apart.
Reach your hands toward the floor in front of your feet, allowing your back to bend forward, rolling down one vertebra at a time. Allow your knees to bend slightly.
Walk your hands forward until your hands are directly under your shoulders and you are in a full plank position.
Walk your feet forward, one at a time, toward your hands.
Alternatively, walk the hands back to the feet.
Stop when your feet are close to your hands. Allow your knees to bend slightly.
Return to standing by rolling your back up from the hips, straightening one vertebra at a time.
Repeat.
Cat-Cow (Quadruped Shoulder Girdle) and Child’s Pose (Quadruped Sit Back)
Come onto your hands and knees, making sure your hands are under your shoulders, your knees are under your hips and your back is in a neutral position.
Sink your back down towards the floor and lift your head up at the same time, sticking your tailbone out to make a curve with your spine.
Tuck your head and tailbone in, arching through your spine as to mimic a camel hump.
Sit back and lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground.
Repeat.
Advanced: Downward Dog and Upward Dog - Come onto hands and feet, push the hips up, then lower the hips and lift the chest in a diving motion.
Hips
Leg Swing
Stand on one foot with plenty of room on both sides.
Begin to swing the leg like a pendulum.
Aim to achieve your full range of motion at the hip but be careful not to swing so far that the back starts to bend or your hips begin to rotate.
Prisoner Hip Hinge
Stand with your feet about shoulder width apart, and your toes pointed straight forward.
Hands resting behind the head.
Shift your weight to your heels and push your hips back behind you while you hinge forward at the hips.
Lower your torso until it’s midway between vertical and parallel to the floor. Pause. Keep a slight bend in your knees during the downward and upward phase.
Return to starting position by pushing your hips forward and upward.
Repeat.
Optional: The same exercise on one leg.
Three-Legged Dog with Knee Tuck (Pike Leg Pump) and Prone Hip Step In (Plank into Lunge)
From a standing position, bend your knees, walk your hands out in front of you towards a plank position.
Push the hips back and upward into a Downward Dog position. Have the knees slightly bent whilst directing your heels towards the floor, stretching the back of the legs.
Slowly lift your right leg up as high as it will go, whilst keeping your hips level.
Bring the right leg down, tucking the knee under the chest and towards the chin.
Step the foot into a lunge position whilst still in the plank.
Return the right leg up as high as it will go, whilst keeping your hips level.
Repeat for a set number of repetitions or duration, then change legs.
Legs
Squat and Swing
Stand straight with feet hip-width apart.
Lower down, as if sitting in an invisible chair, with the hands down by the hips.
Straighten your legs to lift back up whilst swinging the arms up above the head.
Repeat the movement.
Forward (Sagittal) and Side (Frontal) Lunge
Stand with feet hip-width apart and hands on the hips.
Take a big step forward with right foot and bend at knee until both knees are 90 degrees.
Push down into right heel to push back to starting position.
Repeat with the other leg.
Take a big step to the right with right foot, bending the knee to 90 degrees, keeping the trail leg straight.
Push down into right heel to push back to starting position.
Repeat with the other leg.
Ankle
Split Kneeling Ankle Rock and Split Kneeling Hip Rock
Start in a kneeling position and step the right foot forward.
Gently rock the knee forward and backwards as far as you can.
Repeat for a set number of repetitions or duration.
Gently rock the hips by pushing the hips forward whilst swinging the arms above the head, and then pulling the hips backward and lowering the arms to the sides.
Repeat for a set number of repetitions or duration.
Repeat the whole sequence with the left foot forward.
