The warm-up process before your fight
The following is a template Coach Marlon uses for his competitive youth team. We call it the 5 bout rule to getting warm for your competition match.
5 bouts before your bout
Get up and start start "dynamic" warm up. This is where you get up and start moving your body. No need to shadowbox here, just get up, walk around, arm circles, crisscross your arms & yourself, tap your face, open jaw etc. You want to just get the blood going but take it easy.
4 bouts before your bout
Get your heart rate up by skipping rope or any body weight cardio exercises like mountain climbers, squats, jumping jacks etc.
3 bouts before your bout
Shadowbox and fight visualization. This is not the time to strategize a new game plan or overthink anything. We use this time to visualize how we want to fight, practice your bread and butter combos, visualize your defensive move, your counters, your attacks. Let your mind relax.
2 bouts before your bout
Put your boxing gloves on and get ready for thai pad work with the coach/cornerman. Warm-up with haste. You never know, there might be consecutive knockouts in those matches before you and you might be up fighting earlier than anticipated.
1 bout before your bout
Finish putting gear on, have a sip of water and walk to the staging area. If the coach needs to say something to you, this is where we may have a final pep talk.
Feel free to adjust, add, and make it yours. Give yourself some margin of safety with time so you don’t get caught going onto stage cold!
Hope that helps.
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