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Movement Handbook
For every athlete we work with, mobility and movement training will be the very first step on
their Boxing Science journey. Before we even lift a weight, we need to ensure that athletes
have the foundational movement skills to perform exercises correctly. This enables our
athletes to achieve better results and avoid injury.

However, it’s not just for the beginning of a programme, mobility training plays a big role
throughout all of our programme because it has so many benefits…

• It enables more fluid and faster rotation through the kinetic chain.
• It enables the lower body to produce more force during punching motion, leading to a
harder punch.
• It can help to reduce and prevent injury in boxers, which is important for long term
development.

Mobility Issues in Boxing
Due to the intense and repetitive nature of Boxing, and sport in general, athletes become
tight in certain muscle groups and underactive in others. This can create muscular
imbalances, that can negatively affect performance and even cause injuries.

These are the key areas we focus on at Boxing Science, the causations from the demands of
the sport and how they might affect performance.

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How Do We Know This?

We’ve tested many different boxers, ranging from world champions to youngsters taking part
in their first bout. Our database now boasts over 250 different boxers on the programme.

Each testing session includes at least one movement screening exercise – we often aim for
two depending on time restrictions. We prioritise the Overhead Squat as it exposes a variety
of mobility issues in one movement.

Below are the results from England Boxing Junior Talent Pathway Athletes. The reason why
we’re sharing these results in particular is because these are athletes that have little exposure
to S&C training, so represent the movement issues that can be caused by boxing.

Another key reason is that these boxers probably have a shorter training history than other
athletes using this programme – so imagine how much more restricted you could be!

What Does This Suggest?
The graphic above more or less explains what’s happening for boxers. The majority of boxers
have shoulder, hip and/or ankle mobility issues and clearly demonstrates the need for
movement training.

These restrictions are caused by the demands of the sport, and the lack of S&C culture in
Boxing to help prevent these mobility issues.

This can restrict strength, speed and movement, as well as increasing the likelihood of injury.

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How Can We Fix This?

The last page might have shocked you…Don’t worry! Mobility training is a very effective as it
can be done every day and takes no talent – just the commitment and consistency from the
athlete.

Check out the image below of Jamie McDonnell’s progress on the Overhead Squat and Single
Leg Squat Assessments. He came to the programme with many different mobility issues due
to a long training history without incorporating mobility work. With just 20 weeks of
consistent movement training he had much less movement restrictions which helped in both
boxing and S&C training.










In TLAC 3.0, we will provide you with a detailed guide to help you identify movement issues,
fix them with individualised approach and set a mobility warm-up that helps loosen and
activate the key muscle groups for your training sessions. Here are the key steps.
Test – Pages 5-8
Perform your own movement screen using the Overhead Squat and the Single Leg Squat to
Stand. These tests are great to identify muscular imbalances, as well as tight and underactive
muscle groups.

Use these tests to help set up individualised movement programmes, and monitor progress.
Individualise Your Movement Programme
Using the results from your tests – you can prioritise 1-2 mobility circuits to perform 3-4 times
per week.

Hip Mobility – Page 9 Shoulder Mobility – Page 10 Rotational Mobility – Page 11
DIY Programme – Page 12
The DIY programme is a great way to stay consistent with your mobility training. These
exercises require little skill, preparation nor equipment, therefore can be done any place and
any time. We suggest including the DIY programme as part of your warm-up routine for both
physical conditioning (S&C, Running etc.) and technical boxing sessions.


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The Overhead Squat Test
We use the overhead squat test at Boxing Science to assess movement, mobility, stability
and strength of various key areas in the body, particularly the hips and shoulders. The results
we observe in the overhead squad test influence the mobility programme for our boxers,
allowing them to prioritise work on individualised areas, specific to them. Prioritising specific
areas for mobility training helps to improve force transfer and punching performance, as well
as reducing injury likelihood.

• Get a wooden broomstick or PVC pipe

• Have your hands just wider than shoulder width apart then hold the stick above the
crown of your head.
• Have feet slightly wider than hip width apart.
• Descend and hold at the bottom, make sure you have someone to take a video / photo
of you.

Good Example • Stick is parallel with floor
• Arms straight above head • Knees are pushed to outside
• Good depth- hips are • Torso even – not leaning to
parallel with or below knees one side
• Knees do not go past toes • Arms are straight, no bend at
• Neutral head position elbow

Overhead Squat- Common Issues

Arched lower Arms fall forward Excessive forward Lack of Depth- Hips not
back past head lean parallel with knees

Tight hip flexors Tight lats and Weak core and Tight hips/weak glutes.
and lower back, shoulders, weak tight hips.
weak glutes. posterior shoulders.

Next Page for Full Table

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Single Leg Squat to Stand Test
Like the overhead squat test, the single leg squat to stand test also allows us to assess
movement, mobility and strength of specific areas. However, performing the test on both
the left and right legs allows us to identify imbalances between the left and right sides, which
can occur due to the nature of boxing training. Hours of training spent in the same stance
can create small imbalances, which can increase injury likelihood and restrict performance.
Short periods of specific and individualised mobility training can help these imbalances and
improve performance.

• Stand in front of a box or a bench which is roughly level with knee height.
• Stand on one leg and slowly descend and sit onto the box, maintaining tension and
balance.
• Pause, then stand back up. Perform 5-7 reps per leg, and get a partner to take photos
from the front and the side.

Good Example
• Knee tracks in line with • Neutral spine- straight line
toes on standing leg. from shoulders to hips.
• Hips remain level and • Loading of hips- standing
shoulders remain knee does not travel forwards
neutrally positioned. past the toes.

Single Leg Squat- Common Issues

Hip Hike Knee Valgus Lower Back Rounding Inward Trunk/Shoulder

Rotation

Tight QL muscle Tight adductor and Tight hamstrings and

around the lower weak glute on adductors, weak glutes Weak core on standing
back on opposite side standing leg. and core. side, weak glutes and
to standing leg. tight adductor.

Hip Mobility
Hip flexor tightness is a common issue for boxers and combat athletes. Many people suffer
from hip flexor tightness due to extended periods of sitting. When athletes pair this with
thousands of quad-dominant actions, hip mobility must be a focus in movement training.
Boxers particularly struggle as they maintain a similar stance throughout their technical
work that shortens the hip muscles.
They then amplify this with hours of running at sub-maximal intensities.
Hip flexor tightness can cause many different injuries and dysfunctions, including lower
back pain and limit glute strength. Hip stretches and mobility exercises can help you flow
in the ring, increase hip rotation strength and speed contributing to a harder punch, as
well as reducing the likelihood of injury.

Banded Side Clams

Lay on the side with a mini-band looped around the knees, with the hips
and knees both at 90 degrees.

Open up and close the knees, without moving the hips, keeping
constant tension on the miniband.

Banded Glute Bridges

Lay on the back with a mini-band looped around the knees, bringing the
feet in until they are just in front of the knees.

Create tension through the core, then squeeze the hips up, squeezing
the glutes, before slowly returning to the start position.
Banded Split Squat

Loop a resistance band to an anchor point, then around the one leg,
then split the feet forwards and backwards, and squeeze the back glute.

Bend the back knee until it is just off the floor to sit into a deep split
squat, keeping the feet, knees and hips in line, pause, then return to the
start position.
Stretch to Hip Bridge
Glute


From a glute stretch position, externally rotate the hips towards the

ceiling, rotating backwards into a hip bridge.

Squeeze the glutes and drive through the front heel to drive the hips

towards the ceiling.

Spiderman to Slide Tackle

From a press up position, adopt a spiderman position, by placing one

foot next to the hand on the same side.

Remove the inside hand and pass the foot through, keeping the
standing heel down.

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Shoulder Mobility
“Hands up, chin down” is often the coaching point to a defensive guard, requiring rounding
the upper back and shrugging the shoulders. If you’re throwing 100’s of punches thrown in
a week’s training, the anterior shoulder and trapezius muscles can become over-active.
This alone can cause shoulder mobility issues for boxers. Large volumes of strength
exercises like press ups and shoulder press further confound the issue meaning shoulder
mobility should be a focus for boxers.
Poor shoulder mobility often creates over-active anterior deltoids and upper traps, causing
the middle and lower traps become weak which affects the natural movement of the
shoulder and arm. This can also cause shoulder impingement, rotator cuff weakness and
lower-back injuries.

Half Kneeling KB Shoulder Press

Hold a kettlebell by the handle in a “bottoms up” position. Grab the

weight tight, and steady it with the non-pressing hand.

Press overhead with a slow tempo, keeping the weight balanced, the
core tight and avoiding movement of anything beside the arm.

Banded Triple Threat

Grabbing a resistance band from in front, rowing the band back to

roughly 3 inches in front of the chest.

Externally rotate the elbows back, then press overhead, before

returning to the start position, keeping the ribcage locked down.

Press Up to Opposite Toe Touch

In a strong press up position, with the hands below the shoulders,

perform a controlled press up.

Pike the hips towards the ceiling and touch one hand to the opposite
foot, pause, then return to the start position.

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Rotational Mobility
Rotational mobility is needed to transfer force from ‘foot to fist’ when delivering punches.
However, tightness in muscles across the thoracic spine can limit rotation, causing the
Quadratus Lumborum (QL) to play a big role during rotation.
The QL is a muscle in the side of the lower back (pictured below). Over
activity can cause lower back pain. You can use a foam roller, spend
money on a sports massage and try numerous ways to stretch it to
make it feel better, but this is likely to be only a short term fix.
To make beneficial long-term changes, you should focus on improving
thoracic and core rotation. This will reduce the compensatory patterns
of the QL and use the preferred muscles in your kinetic chain.



Eagles
Lay on the side, with the legs straight and arms perpendicular to the
body, open up the chest, bringing the top shoulder to the floor, by
rotating the upper body.

Aim to bring the top knee close to the floor on the opposite side at the
same time. Pause, and return to the middle.

Windmills

Lie on the side, pinning the top knee to the floor with the bottom hand.

Perform a circular motion with the hand over and past the head,

opening up the shoulder and brushing the fingers against the floor.


Pause, and return to the middle, keeping the knee fixed the whole time.
.


Spiderman to Twist
Begin in a press up position, with the hands underneath the shoulders.
Place the left foot next to the left hand, and drop the back knee so it is
slightly off the floor.

Rotate the left hand up and round, brushing the shoulder as it passes,
pause, return to the centre and repeat on the opposite side.
and Rotate
Lunge


Stand with feet roughly hip width apart. Take a big step forward, at the
time as flexing at both knees. Rotate the upper body over the
same

front knee, keeping the lower body still, and the hips, knees and feet in
line.

Return the upper body to the centre, then stand back up.

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DIY Programme
Here is your DIY programme – this is the perfect tool to help improve all round mobility and
movement. The programme can be done anywhere and at anytime – requiring very little or
no equipment at all. We suggest to use this routine as often as possible. It is ideal for warm-
ups and for recovery sessions.

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Upgrade Your Programme
Get the full Boxing Science Experience with our brand new online coaching service…
With our growing reputation – we have had the pleasure of working with athletes and
coaches all around the world.

We have delivered various types of remote packages – and trialed how we can deliver a
personal yet affordable service for people wanting to gain the full Boxing Science
experience.

We’ll Help You Adapt…

The online programme fits with our training philosophy – that it’s not a ‘one-size’ fits all
approach. The TLAC programme is a fantastic tool but we realise that our audience may
need to adapt to suit their situation, training history or environment. This programme will
allow our coaches to help you make these adjustments effectively.
We’ll Keep You On Track…
We also realise following a programme on your own maybe difficult – that’s why we will
have weekly check-ins to see how you’re progressing. We will encourage you to send over
your heart rate data and videos of your lifting techniques.
Monitor Your Progress
We have introduced some monitoring methods for you – however this can be better
managed and analysed in digital formats. We will be providing our monitoring tools on
Excel and google drive to help you get more out of the programme.

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We Won’t Keep You Waiting …

Many mentoring services use top-level coaches that are often busy – leaving members
waiting days for a response. However, we will be managing the process so you will get your
answer straight away! We will be having 2 x 3 hour windows per week dedicated to
answering your questions. Plus, we won’t be overloaded as we are limiting ourselves to 10
members per coach – with 20 spaces available in total.
Face To Face Contact
You maybe the on the other side of the world – but that
doesn’t mean you can’t have face-to-face contact with
your coach. We will be having group video call drop-in
sessions that will include Q and A’s, demonstrations and
educational workshops.
Continue The Journey….
As you can imagine – developing a programme like TLAC
3.0 can take a lot of time and effort – which may leave people waiting around ready for
their next programme. The online coaching programme will guarantee your next
programme to start when you’re ready so you can continue the journey to world-level
fitness.
The Online Coaching programme is suitable for athletes, coaches and PT’s. Here are some
of the people who have benefitted from our programme in different ways.
“Having the help of boxing science remote programme has been massively
beneficial to Lewis Crocker’s development. Having the structure and plan
for every stage of camp is so important and it has certainly made him a
faster, stronger, powerful athlete”
Ray Ginley – Boxing Coach

“Despite being based in Sheffield; I find it difficult to attend Boxing Science sessions due to
work commitments. However, I have benefitted from individual
programmes that are structured in an understandable format – I feel fitter
and stronger than ever”
Muma Mweemba – Professional Boxer

“Boxing Science have influenced my practice for almost three years now both
as a coach and as an athlete. Their remote packages are great and I certainly
recommend it to athletes and coaches as they are raising the bar for all
combat athletes”
Shannon Lawson – Amateur Boxer and S&C Coach


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Your Coaches

Your coaches will be Danny Wilson and Dr Alan Ruddock. Both
have a lot of experience in boxing – working with over 200 boxers
from schoolboy amateurs all the way to world champions. Most
importantly – we’re pretty nice guys J
So …. Here Is Everything Involved…
• 1-1 Coaching through WhatsApp
o 2 x 3-Hour Windows Per Week (however, you can
message us anytime)
o Individual programme adjustments
o Feedback on sessions / lifting techniques
o Weekly tasks / goals
• Weekly Group Video Call Drop-In Session
o Zoom drop-in sessions – live Q and A
o Demonstrations on how to use monitoring tools
o Educational workshops
• Access to monitoring tools
o Programmes sent out in Excel format so able to log training loads
o Access to google forms to monitor wellness
• Rolling Programme
o The journey doesn’t end after TLAC 3.0 – we will send you an updated
programme to continue your training process.
o Individual adjustments will be made towards your training needs.

How it all works?

We will be taking our first group for online membership on the Monday 13th August 2018.
Our first zoom online chat will be on Wednesday 15th August – teaching you how to use the
monitoring tools for the programme.
First payment will be on the 13th August 2018 – then payments will be a standing order of
£40 on the 30th of each month to Boxing Science.
You will be assigned a coach for 1-1 WhatsApp support – however will have access to both
Danny and Alan through the Zoom online chats.

REGISTER YOUR INTEREST BY E-MAILING US – Boxing.Sci@Gmail.com

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The Authors
Danny Wilson BSc, MSc, ASCC – Boxing Science Co-founder
and Strength and Conditioning Coach
Danny is a UKSCA accredited Strength and Conditioning coach
and has an Undergraduate and Master’s degree in Sport and
Exercise Science from Sheffield Hallam University. Danny co-
founded Boxing Science in 2014 following building the
successful Boxing programme at Sheffield Hallam University
where he has coached over 100 boxers as a strength and
conditioning coach.

Danny has prepared many boxers competitive bouts, including IBF welterweight world
champion Kell Brook, WBA Bantamweight champion Jamie McDonnell, Kid Galahad,
Anthony Fowler and many more aspiring professional and amateur boxers. He is also the
lead for sport science services to England Boxing and is an England Boxing Level 1 qualified
coach, enabling him to volunteer at Sheffield City ABC.

Danny is also a regional strength and conditioning coach for England Golf, working with
Yorkshire U16’s, U18’s and working with national level players. Danny has other
experiences in youth and professional standards across a range of sports, including
internships at Sheffield United, Sheffield Eagles and Chesterfield FC.

Tommy Munday BSc – Boxing Science S&C Coach and MSc

Student
Tommy has supported the Boxing Science programmeme as a
Strength and Conditioning Intern for two years, progressing to
supporting a wide variety of amateur and professional boxers,
including Anthony Fowler, Kid Galahad and Jamie/Gavin
McDonnell.

Alongside this, he has worked in youth football, with Sheffield Wednesday FC’s Academy as
an S&C Intern. Tommy also runs our youth initiative sessions providing S&C support to
young amateur boxers and is a Level 2 Boxing Coach at Sheffield City ABC.

DISCLAIMER: Boxing Science provide a guide to help educate better training practices in Boxing. Methods used in this
guide is supported by scientific research that has been granted ethical approval. Therefore, Boxing Science, or any of the
authors, do not take responsibility of any injuries or illness any user may experience whilst on the programme.