WATCH: Pre-Competition Warm-Up for Boxing


Watch Ryszard Lewicki use strength and conditioning practices for his warm-up before winning a Gold medal in the British University Championships. 

Ryszard, and many others part of the Boxing Science program have started to integrate S&C warm-ups in their pre-competition routine.

Mobility, speed and activation exercises can get improve blood flow and motor-unit recruitment in the working muscles. This can have short-term benefits in force production and speed, as well as increasing confidence by calming nerves and reducing the likelihood of injury.

Fire Up with Bands

We use mini-bands in the warm-up to activate the hip and core muscle groups through punch specific actions.

This ensures that the prime-movers and desired muscle groups are fired up and contributing to a harder punch.

Callum Beardow said prior to his contest “I feel the best I have ever felt before a fight”

Read more about Callum’s training here

Get Loose!

Mobility drills to dynamically stretch muscles can help a boxer feel loose, limbered up and flow into his boxing work.

Jordan Gill has started using mobility exercises in his warm-ups.

Fire Up Your Performance: 5 Easy Steps for More Effective Warm Up

Fire Up

 Want some simple, easy to perform warm-up exercises to be fired up in your next fight?

Download our FREE mini e-book ‘Fire Up Your Performance’, where you will learn 5 easy steps for a more effective warm-up.

Danny Wilson co-founded Boxing Science in 2014 following building the successful Boxing program at Sheffield Hallam University where he has coached over 100 amateur and professional boxers as a strength and conditioning coach. He has also helped prepare Kell Brook for his mega-fight with Gennady Golovkin, and his Ingle Gym stablemates including Kid Galahad, Jordan Gill and Kyle Yousaf.

Away from Boxing, Danny is currently the Yorkshire regional strength and conditioning coach for England Golf and has experiences in youth and professional standards across a range of sports.

Danny is a United Kingdom Strength and Conditioning Association accredited strength and conditioning coach and has a Master of Science degree in Sport Science at Sheffield Hallam University, UK. For his final research project Danny profiled the physiological characteristics of amateur boxers and will share some of the novel findings on Boxing Science. Danny will be contributing to the Strength and Conditioning section by writing about the science behind the punch, training methods, working with junior athletes and case studies.