Increasing the maximum angular velocity of the jab punch in amateur boxers

Background and Study Aim. The jab punch represents a fundamental technical element in boxing and relies on coordinated interaction of multiple body segments. Effective execution of this technique depends on the sequential involvement of the shoulder, elbow, pelvis, hip, knee, and ankle joints, which collectively contribute to punch speed and force generation. Despite the application of various training approaches aimed at improving punching performance, their relative effectiveness in modifying joint angular velocity during jab execution remains of practical interest. The aim was to quantify joint angular velocity during jab execution using 3D biomechanical analysis and to assess changes following targeted training.

Materials and Methods. The study was conducted using a three-dimensional motion capture system with twelve synchronized cameras. Twenty-four amateur male boxers (age 19 ± 2.1 years, height 172 ± 6.9 cm, body mass 69 ± 6.83 kg) were randomly assigned to an experimental group and a control group. To develop joint angular velocity and improve segmental coordination during jab execution, the experimental group completed a four-week targeted training program comprising ten structured exercises, while the control group followed a conventional training routine. Training load and exercise intensity were monitored using a Polar H10 heart rate sensor. Kinematic data were processed using Motive software to calculate joint angular velocity parameters.

Results. The experimental group demonstrated significant increases in angular velocity at the shoulder joints, including left shoulder flexion and extension (from 512.5 ± 44.73 to 573.82 ± 68.2°/s, p < 0.05), as well as at the elbow joints, with left elbow angular velocity increasing from 439.4 ± 37.78 to 472.24 ± 39.11°/s (p < 0.05). Pelvic rotational velocity showed a pronounced increase from 153.8 ± 18.22 to 269.45 ± 33.78°/s (p < 0.001). Positive changes were also observed in the hip joints, particularly left hip flexion and extension (from 67.6 ± 8.62 to 89.01 ± 8.08°/s, p < 0.001), and in the ankle joints, with left ankle angular velocity increasing from 63.23 ± 8.32 to 68.24 ± 5.44°/s (p < 0.001), indicating improved kinetic chain coordination. No statistically significant changes were found in the control group.

Conclusions. The specialized training program resulted in short-term improvements in jab punch mechanics. Increased angular velocity enhanced the contribution of both upper and lower body segments, leading to faster and more forceful punch execution. The findings emphasize the importance of lower-body involvement and provide practical guidance for boxing training programs.