Practicing or professional MMA or Boxing, whether through sparring or participating in a competition, should begin with a warmup. While warmups seem inconsequential, they play a major role in the success of the sparring session or tournament. Here’s why every fighter should start training with warmups.

Warmups are not intended to build muscle or burn calories. Hence, they seem irrelevant to a discipline like the martial arts. However, every athlete understands the importance of stretching, raising their heart rate, and loosening their muscles before performing a strenuous physical activity.

Without adequately warming up the muscles and the rest of the body, the fighter fails to prepare himself for successful training. This could lead to problems, such as muscle discomfort, strain or injury. Warmups also prepare the heart and lungs for the upcoming training session.

They slowly rev up the cardiovascular system, increase blood flow to muscles and raise the body temperature in preparation for the greater demands of training, not to mention promoting flexibility and mobility! Coaches should supervise the warmups to ensure proper technique is utilized and to prevent possible injuries. 

What are examples of MMA and boxing warmups?

Fighters should start with movements that work the larger muscles in the body. Examples of recommended general movements are active squats, high knees (knee-hugs!), and our favorite Ninja-Jacks, “I-am-Very-Hap-py!”. These types of active movement and core work warm the muscles and joints, preparing the student for specific stances and martial arts drills.

Start the warmups slowly and use less intensity. After performing general movements, shift to more specific ones that will be the focus of the upcoming training. As heart rate and body temperature increase, the intensity of those movements should also increase.

Depending on the intensity of the martial arts training session, warmups should last for about 5 to 10 minutes. Avoid static stretching, which is when the student stays in one position. Stretching a cold muscle can lead to greater chances of injury from pulls and tears.

Later, if a fighter is about to enter a fight, they also do some pad work. Hitting the mits and practicing combos is a great way to warm up before a fight. 

Conclusion 

That said, it is safe to say that warmups are extremely important. Hitting the pads and everything mentioned above can reduce the possibility of injuries and also help increase the efficiency of a fighter. 

READ MORE: The origins of Sidekick Boxing

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