The following are the key lessons to remember after reading this article:

• How the core works during fast-paced sports movements.

• The core's function in preventing injuries.

• Evaluating core stability for boxing.

• The fundamental training programme of Boxing Science.

• How to enhance core boxing abilities.

STRONGER CORE HARDER PUNCH

According to a muscle activity analysis of the punch, the core is significantly engaged from the moment the punch begins until it makes contact with the intended target (6).

An early spike in core activity is needed to start the punch because it creates enough tension and proximal stability for the extremities to overcome the inertia of the onset of a punch.

This significantly affects how quickly the punching arm accelerates.

As the fist makes contact with the desired target at the end of a punch, there is a second notable increase in core muscle activation.

This increases stiffness along the entire kinetic chain, maximising the force applied to the object or person (6).

The three main components of our fundamental training concept are:

• Explosive- light loaded exercise that challenges stability and core muscles during high velocity movements

• Strength- Loaded or bodyweight exercises that progressively challenge stability through functional movement

• Stability- Loaded or bodyweight exercises that require little to no movement to resist force in a desired direction