PreHab For Boxers and Boxing Coaches
Prehabilitation, also known as prehab, is a type of injury prevention program that focuses on strengthening and conditioning the body in order to prevent common injuries. This type of program is often used in sports, such as boxing, where there is a high risk of injury.
The idea behind prehabilitation is to identify the muscle imbalances, weakness, and poor movement patterns that can lead to injury, and then to address these issues through specific exercises and conditioning. This can include exercises to improve flexibility, strength, and stability, as well as drills to improve technique and movement patterns
The Programme
For this programme we are going to focus on the following areas and give exercises for each:
Rotator cuff exercises to prevent shoulder injuries
Core stability exercises to prevent back injuries
Plyometric exercises to improve explosive power
Balance and stability exercises to prevent ankle and knee injuries
Mobility exercises to improve flexibility and range of motion
It is important to note that prehabilitation should always be done under the guidance of a professional trainer or coach and should be tailored to the individual athlete's needs and goals.
It is also important to note that prehabilitation should be combined with Rehabilitation, if an injury occurs, to ensure a full recovery and prevent future injuries.
Rotator cuff exercises
Shoulder external rotation with a resistance band:
Anchor a resistance band to a stable object at about hip height.
Stand facing the anchor point with your elbow bent to 90 degrees, and your palm facing up.
Keeping your elbow at your side, rotate your arm outwards, away from your body, squeezing your shoulder blade as you do so.
Slowly release and repeat for 2 sets of 15 reps.
Shoulder internal rotation with a resistance band:
Set up as above, but this time with your palm facing down.
Rotate your arm inwards, towards your body, squeezing your shoulder blade as you do so.
Slowly release and repeat for 2 sets of 15 reps.
Shoulder abduction with a resistance band:
Anchor a resistance band to a stable object at about hip height.
Stand facing the anchor point with your elbow straight and your palm facing down.
Keeping your elbow straight, raise your arm out to the side, squeezing your shoulder blade as you do so.
Slowly release and repeat for 2 sets of 15 reps.
Shoulder flexion with a resistance band:
Anchor a resistance band to a stable object at about hip height.
Stand facing away from the anchor point with your elbow straight and your palm facing down.
Keeping your elbow straight, raise your arm up in front of you, squeezing your shoulder blade as you do so.
Slowly release and repeat for 2 sets of 15 reps.
Scaption with dumbbells:
Stand holding a pair of dumbbells at your sides with your palms facing forward.
Raise the dumbbells in a diagonal line to the front, until they are level with your shoulders.
Lower the dumbbells back to the starting position and repeat for 2 sets of 15 reps.
It is important to note that this is just a sample program and should be tailored to the individual's needs and abilities, also it's always best to consult with a professional trainer or physical therapist before starting any new exercise program, especially if you have any history of shoulder injury.
Core stability exercises
Plank:
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Straighten your arms and legs, so you are in a push-up position.
Hold your body in a straight line, squeezing your abdominal muscles and glutes.
Hold for 30 seconds and repeat for 2-3 sets.
Dead bugs:
Lie on your back with your knees bent and your feet flat on the floor.
Hold your arms straight up towards the ceiling.
Slowly lower your right arm and left leg towards the floor, keeping your lower back pressed into the floor.
Return to the starting position and repeat on the other side.
Repeat for 2 sets of 15 reps on each side.
Superman:
Lie face down on the floor with your arms and legs extended.
Slowly lift your arms, legs, and chest off the floor as high as you can, squeezing your lower back and glutes.
Hold for a count of two and then lower back down.
Repeat for 2 sets of 15 reps.
Swiss ball Russian twist:
Sit on a Swiss ball with your feet flat on the floor and your knees bent.
Hold a light weight or a medicine ball and lean back, so your upper body is at a 45-degree angle to the floor.
Twist your torso to the right, tapping the weight on the floor beside your hip.
Twist your torso to the left and repeat.
Repeat for 2 sets of 15 reps.
Plyometrics - Improve Power
The following routine should be done 2-3 times a week, with at least one day of rest in between. Remember to always listen to your body and adjust the intensity and volume accordingly.
Warm-up:
5-10 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretching (leg swings, arm circles, etc.)
Workout:
Box jumps: 3 sets of 8-10 reps
Plyometric push-ups: 3 sets of 8-10 reps
Tuck jumps: 3 sets of 8-10 reps
Medicine ball slams: 3 sets of 8-10 reps
Skater hops: 3 sets of 8-10 reps (each leg)
Depth jumps: 3 sets of 8-10 reps
Jumping lunges: 3 sets of 8-10 reps (each leg)
Lateral bounding: 3 sets of 8-10 reps (each leg)
Cool-down:
5-10 minutes of light cardio
Static stretching (hold each stretch for 15-30 seconds)
Gradually increase the weight and intensity of the exercises as your body adapts and you get stronger.
Balance and Stability
The following routine should be done 2-3 times a week, with at least one day of rest in between. Remember to always listen to your body and adjust the intensity and volume accordingly. The focus is balance and stability for boxers to prevent ankle and knee injuries:
Warm-up:
5-10 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretching (leg swings, arm circles, etc.)
Workout:
Single leg balance: 3 sets of 30 seconds (each leg)
Single leg deadlifts: 3 sets of 8-10 reps (each leg)
Ankle hops: 3 sets of 8-10 reps (each leg)
Balance board exercises: 3 sets of 30 seconds
Calf raises: 3 sets of 8-10 reps (each leg)
Lateral leg raises: 3 sets of 8-10 reps (each leg)
Balance beam: 3 sets of 30 seconds
Step-ups: 3 sets of 8-10 reps (each leg)
Cool-down:
5-10 minutes of light cardio
Static stretching (hold each stretch for 15-30 seconds)
Gradually increase the weight and intensity of the exercises as your body adapts and you get stronger.
Improve Flexibilty
Shoulder CARs (controlled articular rotations):
Stand tall with your feet hip-width apart.
Take one arm and rotate it backwards in big circles, making sure to move the arm through its full range of motion.
Repeat for 10 reps in one direction and then 10 reps in the other direction.
Thoracic spine mobilization:
Sit on the floor with your legs crossed.
Place a foam roller or a towel roll behind your shoulder blades.
Slowly roll up and down your thoracic spine, using your arms to control the movement.
Repeat for 2-3 sets of 10 reps
Pec stretch on the wall:
Stand facing a wall and place your palms flat against it at shoulder height.
Step back from the wall and allow your arms to move forward, stretching your chest and shoulders.
Hold for 30 seconds and repeat for 2-3 sets
Lunges with a twist:
Step forward with one foot, lowering your body until your thigh is parallel to the floor.
As you lunge, twist your torso towards the front leg.
Return to the starting position and repeat for 10 reps on each side.
Ankle mobility drill:
Sit on the floor with your legs straight out in front of you.
Loop a resistance band around the ball of your foot.
Slowly flex and point your foot, using the band to provide resistance.
Repeat for 2 sets of 15 reps on each foot.
Wrist flexor/extensor stretch:
Hold one arm out in front of you with your palm facing down.
Use your other hand to gently press down on the fingers of the outstretched hand, stretching the wrist extensors.
Hold the stretch for 15-20 seconds and release.
Turn your hand over so your palm is facing up and repeat the stretch, this time stretching the wrist flexors.
Repeat for 2 sets of 15-20 seconds for each hand.
Summary
Preventative exercises are essential for maintaining and improving performance in any sport. These exercises are designed to target specific areas of the body that are prone to injury, strengthening and conditioning them to reduce the risk of injury. By engaging in preventative exercises, athletes can ensure that their bodies are properly prepared for the demands of their sport, leading to improved performance and a reduction in the risk of injury.
Preventative exercises are also important for maintaining and improving flexibility and range of motion, which are critical for optimal performance in any sport. By increasing flexibility and range of motion, athletes can ensure that they are able to perform movements with proper technique, which can lead to improved power, speed, and endurance.
Additionally, preventative exercises can also help to improve balance and stability, which are key for preventing injuries caused by falls or awkward movements. This can be especially important for sports like boxing where balance and stability are key.
Overall, preventative exercises are a vital part of any athlete's training program, helping to reduce the risk of injury, improve performance and help with longevity in the chosen sport. It is important for athletes to make preventative exercises a regular part of their training routine and work closely with their coach or physical therapist to develop a program that meets their specific needs.
