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Fitness Components Testing in Boxing 

A range of fitness components should be tested in 6 week cycles to see whether your fighters training is on target. This will allow you to check that the periodisation plan you have in place is realistic and achievable. 

Aerobic Endurance

20m Shuttle run Test

This test is run on a 20 meter track, with athletes running back and forth to beeps that become intermittently faster. The higher you score, the more efficient your aerobic capacity is. 


Medicine Ball Throw

Boxing stance, each athlete has 3 attempts to throw either a 5, 7 or 10kg medicine ball, thus allowing the measure of power in your athletes. 


1m square box test

1 meter square box, movement around 3 times, both directions timed.

Correct technique must be maintained. 

Muscular Endurance

1 Minute Press Up /

Squat Test

Can be performed with multiple exercises, such as press ups, squats, lunges, and pull ups. 

Athlete performs as many repetitions in one minute. 


Hysko's Motion Sensors 

New technology has emerged, Hykso’s punch trackers track your hands’ movement 1000 times per second to detect the number, the type, and the velocity of all your punches. Thus allowing the boxer / coach measure speed. 

Mobility, Stability and Flexibility

Functional Movement Screen

FMS is the process of scoring 7 different exercises between 0 and 3, and can be used as a value of mobility, stability and flexibility, and also risk of injury. 

Endurance Test

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Speed Test

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Muscular Endurance Test

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Agility Test

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Power Test

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Functional Movement Test

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