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Boxing Fitness Testing
Fitness is a very important in the success of a boxer. In a survey on ESPN, boxing was rated the most demanding sport of all. Not only do you need great stamina, speed and power, you need to be very durable and have great mental toughness. In an analysis of all factors of success in boxing, the components that are most highly rated are analytic ability and motivation, and the physical attributes of speed and agility. In another poll on just the physical attributes of a boxing, cardiovascular endurance came out on top.
Fitness Tests
Below are listed fitness components that are relevant for boxing, and some example tests that can be completed to measure these components. Some of these tests are already components of the SPARQ boxing testing. For a discussion of how to design, conduct and interpret fitness tests, go to the fitness testing guide.
| Fitness Component | example tests | comments |
|---|---|---|
| Body Fat | Skinfold measures should be performed to determine body fat levels. | It is important to be as lean as possible so that the boxer can maximize his muscle mass for their particular weight category. |
| Aerobic Fitness | A running endurance fitness test is appropriate, such as the beep test or the the Cooper 12 minute run. You can find information on many aerobic tests from here. | With high aerobic fitness boxers can reduce the effect of fatigue during matches, and assists in concentration, and maintenance of skill under pressure. |
| Agility and Balance | The Agility Jump test was developed specifically for boxers. The quick feet or quadrant jump tests would also be appropriate. There are many general tests of balance | Agility, balance and coordination are very important for the quick yet controlled movement of boxers around the ring. |
| Flexibility | There are a few shoulder flexibility tests. The sit and reach test can be done for lower back and hamstring flexibility. | The flexibility tests should be specific to the actions of boxing, and particularly involve the trunk and shoulder region. |
| Speed | Quick-Strike is a test of punching speed of movement. Also, Punching Speed can be measured directly. | Speed around the ring, and punching speed, are very important for boxers. |
| Power | The Punch Power test is a boxing specific test of punching ability. Upper body power can also be measured using the Upper-Body Arm Crank test. | Great power, particularly for punching, is a vital for success in boxing. |
| Strength | A hand grip strength test should be conducted, as well as Maximal strength tests for specific exercises. |
Strength should be done to determine strength levels and to monitor strength changes in conjunction with training programs. |
| Strength Endurance | Abdominal or core body strength can be measured using Sit Up tests, and upper body strength endurance can be measured using the Push Up test. | tests of strength endurance are used to measure the ability to perform strength movements repeatedly. |
| Reaction Time | The Light Board test was developed specifically for boxers. There are a couple of other reaction time tests available on this site. |
Having a quick reaction time is important for evasion skills of the boxer. |