Boxing Fitness Testing

Fitness is a very important in the success of a boxer. Boxers need excellent levels stamina, speed, agility and power. In order to improve as a boxer, you should be testing and monitoring your fitness levels and adjusting your training so you can fully reach your potential.

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.
Body Size

Being tall and having a good reach is a great advantage in boxing. You can measure body size measurements such as height and arm span

More about anthropometry and boxing.
Aerobic Fitness A running endurance fitness test is appropriate, such as the beep test or 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.

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