Warm ups

**Traditional Tom** · Posted On: 12/14/2004 3:18pm

I was just curious to see what the general warm up is around here, and see if I can get anything I can add to mine.

Usually my boxin warm up consists of
- 10-15 minutes of non-stop aerobic work (such as jumping jacks, footwork drills, pivoting and punching) followed by a more intense aerobic workout for about 5 minutes, followed by stretches and then 10 minutes of skipping rope before we actually do any sparring/heavy bag hitting.

I remember TBM talking about how (isolated?) stretches don't improve your flexibility that much, and was curious as to what warm up/stretching techniques people usually use, photographs would be helpful as well.

**Ronin** · Posted On: 12/14/2004 3:25pm

I do a 15 min std warm up ( rope skipping, light stretches, shadow boxing,etc.)
Then I do 3 rounds warm up on the heavy bag.
Stretching I leave to the end, when I am cooling down.

**Feryk** · Posted On: 12/14/2004 3:37pm

When I'm healthy:

30 min of either stairs or running.
10 min of push ups, sit ups, jumping jacks, etc.
10 min stretching

Now that my *&#$%ing knee is screwed, I'm not sure what to do, except stretch and some situps and pushups. Suggestions would be helpful. How can I get cardio without screwing up an already bad knee?

**Traditional Tom** · Posted On: 12/14/2004 3:39pm

Try swimming without stopping

**Feryk** · Posted On: 12/14/2004 3:46pm

Good idea. Never occurred to me.

***TaeBo_Master*** · Posted On: 12/15/2004 3:11am

For the record, I never said anything about isolated stretches. I said static stretching. And it does improve flexibility...... only, it improves it in a static manner, and this is non-functional for a muscle that already has a normal ROM.

**Traditional Tom** · Posted On: 12/15/2004 10:26pm

Must have interpreted it wrong, so what would be the best 'fighting stretches' in your opinion TBM? I need information!

**Reikon** · Posted On: 12/16/2004 12:45am

Basic cuts (Make a phone *pound* sign)

Template reviews

Flow drill (maybe)

techniques

**Edge** · Posted On: 12/16/2004 9:02am

I would leave out the jumping jacks, as per Thomas Kurz on stadion.com

I also find that leg lifts are great for a warm up, as well as some pushups, situps, squats.

**SamHarber** · Posted On: 12/16/2004 9:15am

Jogging, stretches, shadow boxing, shrimps, and if someone pisses Karl off, pressups. Usually about 10 minutes in every hour.
Every now and then he thinks of more evil ways.
One of the nastiest was playing tig. One poor sap has to carry the grappling dummy, without letting it touch the ground, and tig someone else on the mat. They then get the dummy.
After a couple of rounds, everyone has to hop on one leg. After a few more rounds, everyone has to be on all fours.
If the dummy touches the floor, everyone does pushups.