This boxing combo includes:
- Upper body flexibility program.
While boxing does not require extreme shoulder flexion or extension of the shoulder, it does require flexibility in other actions. Good lateral rotation allows the fighter to keep the guard up effortlessly. And a proper medial rotation helps to turn the shoulders in at the impact.
Besides the shoulder joint there is the scapula. Boxing is one of the few sports, which relies heavily on constant shoulder protraction and upward rotation. If the shoulder girdle does have range, injury will almost certainly take place. This means damage to bursa, biceps tendon and supraspinatus tendon. In many cases trapezius develops knots and rhomboids get pulled.
Lower and middle back compensation injuries are also common. Lack of reach the scapula forces the spine to over-rotate and over flex. This of course eventually injures the disks, muscles or ligaments.
- Lower body and core flexibility program.
Are you a boxer or a puncher? What is the difference? Not much difference above the belt. However a boxer is the one who moves well, as opposes to simply punch hard. Agility and mobility is the trademark of a good boxer. Both of those factors come from the legs and core.
Why is stretching important? There is a very long detailed answer to this question. We'll try a shorter approach.
Core movement. Regardless if you are looking to rotate the core into the punch or flex to the side to avoid one; How far you can move without effort depends on your flexibility. Your opponent is used to fighting boxers of average flexibility. That means that he subsonsiously expects your moves to start somewhere and end somewhere. If you can extand that range. You through him off severly. Enough to make his nervious. At the same time you can reach further with your punches and get further away from his.
Leg movement. What applies to core also applies to the lower body. However because the power is generated from the ground, flexibility allows more of it to be produced. This has to do with most efficient ranges. The muscles are the strongest in the center of movement. Flexibility allows that center to be large, thus more time/distance to produce power. This power can be used to increase the force of the punch or move around the ring more effortlessly.