A 10-Minute Mobility Routine for Striking

Striking asks a lot from the hips, ankles, thoracic spine, and shoulders. A short mobility routine performed consistently can help you move more freely before training without turning the warm-up into a workout of its own.

1. Ankle rocks — 60 seconds per side

Keep the heel down and gently drive the knee forward over the toes. Move slowly and stay inside a comfortable range.

2. Hip 90/90 switches — 2 minutes

Rotate both knees from side to side while staying tall through the torso. Use your hands for support if needed.

3. World’s greatest stretch — 2 minutes

Step into a long lunge, place the inside hand near the floor, and rotate the other arm upward. Alternate sides with control.

4. Thoracic rotations — 2 minutes

From a kneeling or quadruped position, rotate through the upper back while keeping the lower body stable.

5. Shoulder circles and relaxed shadowboxing — 2 minutes

Finish with controlled shoulder circles, then light shadowboxing. Keep the movements smooth and gradually increase range rather than forcing speed.