The Best Boxing Warm Up for Training
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- Glenn Holmes and Tony on the best boxing warmup for Training, workout, fights, etc. Warming up correctly is important not just to prevent injuries but help you perform at your best in your training and fights. Stretching and Getting into condition is very important as well as cooling down.
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Chapters:
0:00 The Best Boxing Warmup for Training
6:52 Raise - Increasing Blood Flow and Heart Rate
9:50 Lower Body - Legs
14:09 Upper Body
18:29 World's Greatest Stretch
20:50 Full Body
25:56 Core and Shoulders
29:39 Plyometrics
32:13 What's Next
My name is Tony Jeffries, Olympic Bronze medallist now co-owner of Box 'N Burn, 2 boxing fitness gyms in Los Angeles, as well as the Box 'N Burn Academy...this i a sour education program where we teach trainers how to teach boxers
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#warmup #warmupexercise #boxing - กีฬา
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Do you got any questions about warm up? or any video request? Comment down below!!
Watch next: Watch Next: How to Box 101 | Complete Boxing Tutorial for Beginners: th-cam.com/video/D8DouKeOkfI/w-d-xo.html
Thanks for your amazing content. One question. How can you hit the punch. It’s look all easy until you get in the ring.
Hey Tony - for someone with very little time to train - is there a shorter routine I could do (still preventing injury) in around 15 min? Thanks so much! Amazing content as ever.
Tony, thanks for your cafeer representing GB . Also lovinv your videos i luv your Geordie charm .Great stuff😃👍
Nice, thanks man.
Awesome videos man. Could you please please please become my coach and help me out with the boxing
I tried this before giving my missus a good one. My performance was fantastic. Thanks for helping to get our marriage back on track Tony.
Yooooo what💀
@@johnramon5757 nigga 😂
Brooooooo😂
Good shut bro😂
Clown
Boxing warmup
Raise:
1. Bouncing feet arm swings- 8
2. Bouncing feet arm swing across chest - 8
3. Jumping jacks - 8
4. Heel flicks- 15/20
5. punch across with planted feet - 8
6. Hinge back arms swings -8
7. Hinge back 3 point contacts - 3
Lower body:
1. Quad pull 5 each side
2. Alternate arm-leg swing (10/20)
4. Leg raise ( 8/20)
Upper body:
1. Thread and needle (6/8)
2. Thread and needle with elbow swinging - (6/8)
3. Touching the back of your neck alternately (15/20)
4. Punching cross with hinged back (6/8)
5. Shake arm out (15/20 each side)
Best stretch:
Lower lunge position with arm swinging fully extended (6 times each side)
Full body:
1. Reverse lunge twists (8/10 each side)
2. hinged back with arm stretched forward, knee pull, lunge position with both arm streched upwards ( 6 each dide)
Core:
1. Shoulder taps on pushup position (8/10 each side)
2. Arm stretch forward in plank position (6 times each side)
3. Mountain runner (6/8 each side)
Plyometrics:
1. Crossover walk 30 sec
2. Running skip 30 sec
3. Side to side running 30 sec
4. Heel flicks 30 sec
5. Side step punch 30 sec
Chad
Chad
You a champ in your own right
Ty very much
Hero we all needed
Tony, mate, if you can read this I just want to let you know that I've done this warm-up every day in 2023 and I'm 6-0-0 winning two fights this year so far and I owe it all to you, mate. Keep sending out that wisdom, you're changing lives 🖤
Tony you’ve been killing it with these videos lately, this warm up video is exactly what I needed for my routine.
Thank you 🙏🏼 glad your enjoying.
My numbers are low :-/ please share this on ya social media Nick it will help :)
Thank you 🙏🏼
Same 🙌🏽
good stuff mate
I followed this step by step and as a 21 year old man, I can honestly say I’ve never felt better in my life.
6:00 - I'm 54 and I still spar against 19yo competitors ! So hard warm-up !
Most seriously, great vid as usually ! ;-)
That's Great mate, It all depends on the person and your ability- never too old to start to learn boxing.
You can check all my videos here mate: th-cam.com/users/TonyJeffries1videos
This channel has been an absolute live saver for me. I finally got back in the gym yesterday and felt good. The timing of this particular video is fantastic.
Thanks ma man, means a lot. If u don’t mind, could u please share this vid on ya social media please. Will really help me out :) All good if not 👊🏻
@@Tony_Jeffries Literally because it's you I will absolutely share it on my socials. 👊
great to hear that mate
I had a wrong trainer wrong environment when I started boxing... When entering the gym all the trainer wanted to see is how hard you can punch on the bag. Warming up was to short and we had to give everything on the bag and at sparring knock each other's head off sometimes it was wrong. A good detailed warming-up is the best
This is the best warmup exercises in YT I've ever seen, period. 💗 Thanks coach
I can’t help but think of “I’m a maniac, maniac on the floor” with that first movement swinging the arms.
This guy really has a passion for what he's doing a 30 minute video 👏💪
Thank you Jason, means a lot
love this stuff
Thank you so much for all these awesome work out vids
Thank Tony &Glen was pausing video to do drills as you were giving them, appreciate it!
These are fantastic warm ups, just what I've been looking for for my shoulders and arms
As a young man training to be a competitor, I've watched a lot of you're videos and through all of the boxing techniques and training drills that you have, it all starts here. Thank you for giving proper demonstrations and really educating people on how to do it right
My body feels tremendously better than my usual 4 min warm up, thank u so much
Appreciate the warm ups they helped me a lot from sore during my training days and than wake up in the morning so sore but this helped me lesson it around my hips and shoulders
Tony is the Mentor I always wanted 🥊💯.
I appreciate it Josh, means a lot
BEST VIDEO EVER!!! So helpful. I've been looking for a better boxing warm up and this takes the cake!!
This is my new morning routine! Thanks Tony
thats what i was waiting for thanks a lot coach
I need these sports. Thanks a lot❤👊
Absolutely Perfect. Thank you.
We cannot thank you enough for all these informations! Thank you a lot, you are an inspiration!
Excelent warm up training, is not just a warm up, it can be a serious excercises, excelent for my kick box
Your channel is simply superb. I am a 57 year old semi-retired neurologist (doing boxing? Yikes! 😅) and stumbled into a boxing gym 7 years ago while travelling and have been hooked ever since. I haven't found any good training gyms locally but watching/practicing your videos helps keep me mentally/physically engaged. Respect.
This is such an extensive and informational video, thank you so much
Cómo siempre buen instructor gracias por tu tiempo
Excellent warm-up
The greatest boxing channel on TH-cam.
I appreciate it ma man 🙏🏻
You can check all my videos here: th-cam.com/users/TonyJeffries1videos
@@Tony_Jeffries I watch all the videos coach. Thank you so much for your work, it helps me progress on a daily basis. 👊
So so helpful thank you!!
More concrete Boxing related education - Now time to practise that knowledge Thank you 🥊🇬🇧
Tony i practice kick boxing and i become perform my box technics, thanks
Thanks for the video.
Thank you!
Just completed this in a public gym sesh alone and focused. I feel open and loose but not tired and ready for the workout , thanks for the knowledge to add to my arsenal !!
thank you coach
I use this video to loosen up and get the blood and brain moving, boxing or not, and my back and hips have never felt better. Thanks Tony!
Im so appreciate of him because , he share on social media of basic boxing workout and techniques we just free , thankyou for giving motovation , im from the philppines 👊👊👊
Just went through the warm-up: Great stuff! Some familiar stuff, moves I already warm-up with, and of course new stuff I have never done! Great content as always TJ!!! 🥊🔥
love that
Oh wow. Just when I thought I knew what I was doing with my pre workout, static stretches, I see this and it changed my whole perspective. Thank you. Fab stuff
Glad it helped!
Thanks a lot Jeffries Your videos helped me in so many ways!
Thanks mate! - You can check all my videos here: th-cam.com/users/TonyJeffries1videos
Appreciate it my friend
loved doing this, hope everyone can get something new from it
Tony, you're one amazing man for putting all these boxing tutorials on your channel to help anyone who wants to learn how to box. Thank you very much!
Thank you 🙏🏼 means alot my friend
If you could share my videos on social media would really help me :)
Appreciate you
Another BANGER, coach!!! I've worked hard to create a battery of warmup routines for different situations (& for some variety). I'm always looking to expand. Your boy, Holmes, has some good stuff here. Kudos to him! Much appreciated, fellas!!!
Love this warm up session coach, legend💯🔥
Thanks ma man, means a lot. If u don’t mind, could u please share this vid on ya social media please. Will really help me out :) All good if not 👊🏻
Should've known this man had a comprehensive video on the subject🔥. Had to do some research i have a tendency to get some shoulder or back muscle pain with the first powerful rear hand straight i throw when doing haevy bag work etc..
these kind of videos are usually paid for this is some great stuff thank you very much
Tony, keep in up with these cool videos, lots of respect from the Netherlands. Can you make a video of some tactics during sparring? Thanks TJ🙏
Awesome! learned at least 3 new stretches. I'm going to incorporate the "improved by Tony Jeffries world's greatest stretch" into my morning mobility routine.
Thanks as always. This is the best boxing training channel on TH-cam!
Thank you Jack, means a lot. If u don’t mind, could u please share this vid on ya social media please. Will really help me out :) All good if not 👊🏻
You can check all my videos here as well mate: th-cam.com/users/TonyJeffries1videos
i recently got interested in boxing and im going to subscribe and keep notify on to keep up with your videos. i hope i become big someday
Thanks.
Thanks Ronib! - You can check all my videos here: th-cam.com/users/TonyJeffries1videos
Love your videos Tony 📹 ❤
I appreciate it ma man 👊🏻
Always nice to have more ways to avoid soreness! 😁
thank you so much for this video
Thanks mate for leaving a comment - this helps the channel
Great video! I would love to have a cooldown video as well
I never actually done these kind of exercise will try it
@14:30 that exercise saved me from rhomboid pain after 4-6rounds in the heavy bag. I believe i got injured like twice from that and this exercise saved me also the "world's greatest stretch"
Dude I love your videos
This was an excellent
Holy cow tony your channel has grown. Good for you 😊
Awesome video!!!
Glad you enjoyed it Eduardo
You can check all my videos here mate: th-cam.com/users/TonyJeffries1videos
This is so great. Would be good as well to get a little shorter version for busy days when you only have about 30 or 40 minutes for the whole workout. Great work though Tony.
Thanku sir 😊 love from India ❤️
Thanks for this channel !!
Thanks mate, which is your fav vid?
The recent advanced tips !
• Raise phase (increasing general blood flow):
o Light bounce on the feet with arm swings forward, followed by arm swings backwards: 7:10
o While bouncing, chest arm swings to open chest muscles: 7:30
o 45-sec jumping jack
o Butt kicks? 8:01
o Relaxed punch-across: 8:16
o Swing arms across: 9:00
o Forward, middle, and back: 9:18
• Activation phase (increasing blood flow in specific, relevant parts of the body):
o Lower body:
Pull legs, 1-sec holds: 10:49
Leg-arm swings: 11:47
Leg-pulls: 12:28
Glute activations: 13:22
o Upper body:
Threading the needle: 14:23
Touching elbows: 15:49
Tricep kickback: 16:46
Punch across: 17:20
Circling elbows: 17:42
o Full body
World’s greatest stretch: 19:29
Reverse lunge: 21:03
• Potenciation phase (increasing the body’s ability to produce maximum force and power):
I’ll be doing these before I go to my classes
Great video!!!
The best warm up stretch I’ve ever experienced. I’ve worked out for 40+ yrs & bought a boxing bag. Been in pain between shoulders &lower back for yrs. and I feel great after your session. I’m not a professional just looking to stay physically healthy.
Thanks for your amazing content. One question. How can you hit the punch. It’s look all easy until you get in the ring.
Your t-shirts are the bomb.
I love this video . do You have one how teach shadow boxing? Tank You
Mr boxing...tell me r u an angel of boxing sent us by god...amazing. .thanks alot
You are amazing man..love from India 🇮🇳
Very useful video. }I wish I knew this before I started boxing (amateur, not a boxer anymore}
Thanks tony 🇩🇿
Great video… love the sound effects 😆
Glad you enjoyed mate,
You can check all my videos here: th-cam.com/users/TonyJeffries1videos
I just subscribed to Glenn's TH-cam channel. Thanks for providing the link
Thanks Paul... I'll tell Glenn
Holly heck, that exposed so many areas in need of attention .
The muscles across my lower back owe you money
Ive already commented on here but I really wanna be clear this warm up video might be my absolute favorite so far which is really saying something. I know programs that cost hundreds of dollars just for something like this and after one session I feel a million times better. Seriously thank you for this. My body genuinely needed it. Everyone please please please try this as best you physically can I PROMISE it will help.
Thanks for commenting Cody, check this video mate th-cam.com/video/XIHvfwYVy4A/w-d-xo.html - this video will help you as well
@@Tony_Jeffries oh I lost count how many times I've used that video lol one of my favorite work outs. Glenn does an awesome job leading.
Tony could you make a warm down section video to do after a heavy boxing section
Love ur vids tony
Thanks Brian, If u don’t mind, could u please share this vid on ya social media please. Will really help me out :) All good if not 👊🏻
@@Tony_Jeffries of course
Solid advice! But what about the perfect cool down?
Sir, could u do a video on Core exercises, like According to Body Parts
Enhorabuena al traductor en castellano de tus vídeos .
Wated for this video
Hey just see the video really helpful well right way of pushups would you tell us
Can you show some videos on neck training.
Can you please do 10-15 minute cool down exercises for boxing after a long session
made this my boxing workout today with 6x 30sec shadow boxing after of course you got to do this video at double playback speed and keep moving while they talk
About a year ago I injured myself while thowing an uppercut. Physical Therapy/Chiropractors have not been able to ease the sharp pain in my mid back. Today I found that the stretch at 14:30 activates the sore area like nothing else ive found. I will try that stretch for a few weeks and update with results.
Much better
@@nathanielpatterson6963 how’s it feeling now?
@brian Doing good. On my way to boxing gym now.
@@nathanielpatterson6963 nice have a great workout
7:05 / 33:31 doing this early tomorrow before training.
Can you post a vid of you boxing in the ring with pros?
Ok, I was looking for a warmup before I start Thrill of The Fight, at first, I thought this might be a bit to much for my level, but I've been doing this before every ToTF session for about 3 weeks and it's really awesome, I didn't felt worn-out since. Huge thanks. I know it's an old VR game, but I wish to know your opinion on it!
I ended up here because of Knockout League 👊. I was looking for advice on how to punch and shadowbox properly since that's the closest equivalent to VR boxing and I just watched his shadowboxing video which led me here. Thrill of the fight is a nice game but personally I feel like the training mini-games in Knockout League are as close to the real thing as it gets in the current generation of boxing games.
@petrosmariosprokopiou6618 if it's available on the Quest 2, I will give it a try!
To this day I still refer back to this video to warmup 😎.
Are we choosing one , out each of the choices or doing them all .
Should I do all of these before every time I do rope iumbing and shadow boxing or before running
what gloves should i get for boxing training ?