Become Fighter
Nerves and the warm-up: Boxing guide
Manage the adrenaline, warm up in the back and walk to the ring ready.
Every fighter is nervous. The racing heart, dry mouth and shaky hands are adrenaline preparing you to perform. The aim is not to remove the nerves but to channel them. Slow breathing, a simple routine and clear tasks help.
The warm-up in the back is short and specific. You will probably have limited space and a long wait. Plan for delays, keep warm and avoid burning out before the bell.
Key points
- Breathe in for four, hold for four and out for six. Repeat until your shoulders drop.
- Arrive early, check the venue and know when you are on. Waiting is part of the job.
- Start the warm-up about 30 to 40 minutes before you walk. Raise your heart rate gradually.
- Include joint mobility, light shadow boxing, short pad rounds and a few fast bursts.
- Stay warm. Keep a top on and stop if you are held up. Restart with a short burst.
Common mistakes and how to fix them
- Warming up too early or too hard. Time it with your coach. Arriving at the ring tired is worse than a short warm-up.
- Fighting the nerves. Accept them. Name the feeling and breathe. It is useful energy.
- Letting the warm-up go cold during a delay. Keep your top on and do a short burst of movement every few minutes.
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Fight craft module of Boxing fundamentals.
Get it on Google Play. Coming soon to the App Store.
More from Fight craft
- How a fight is scored: Boxing guide
- Round-by-round strategy: Boxing guide
- Building a game plan: Boxing guide
- Fight week routine: Boxing guide
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.