Movement and mobility are two aspects that can easily get overlooked when it comes to training. If you don’t have the capacity to move efficiently, then you will not be able to maximise the transfer of your force production. This method of training is essential in improving any muscular imbalances between sides of both upper and lower limbs and improving core strength and rotation, which in turn results in harder punches!
Movement and mobility training can cause minor individual improvements that might not seem like much, but when put into context and applied into competition, could be the difference between a win or a loss! The main areas to be focused on for improvement will be discussed in separate steps below…
Shoulder Mobility
It is typical in boxers to see poor mobility in the shoulders just to over-use of the shoulder and upper back muscles (deltoids and upper-trapezius) from throwing hundreds of punches a week in training. This can be improved through shoulder mobility circuits consisting of exercises that place importance on scapular rotation (shoulder rotation) and thoracic extension (upper back extension).
Lateral Movement
Lateral movement training is essential in activating the kinetic chain sequence through various exercises. These exercises place emphasis on the extension and rotation of the hips. If this type of training is not completed, it increases the risk of injury through muscular super-compensation from the back/ knees.
Hips and Core
Hip and core circuits are used to target mobility of the hip flexors and abductors along with improving core strength. Improving these aspects will reduce the amount of strain on the lower back muscles and therefore activate the kinetic chain once more.
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