proper warm up before a competition (intensity & amount of time)

[dkm]

Just wondering what the various opinions are out there in terms of how long you guys warm-up for and how intense is the warm before a competition. Also, how many minutes before the fight you stop the warmup? And how much water do you drink during warmup?

I was dumb enough not to warm up at all before a competition last year. I went in cold and started fighting. Although, I was doing well, when I spun to do a spinning back-fist.....my ACL tore and I was out for 6 months. Now that I am starting to gain my knee stregnth back, I am thinking of competing again, but this time I want to do it with warming up.

[RedNoze]

Ok for the Warm-Up before a Competition.
Boxing, MMA, TKD, Kickboxing, Grappling....

I Start with 2-3minutes of Stepping Rope
Entire Body Stretching
1-2Minutes of shadows Boxing
Mitts/Target Little Practice
Re-Stretching Entire Body
Always Jumping to keep my body Warm
Visualization of the victory!


Eat 2hr00 Before the fight, a White Spaguetti Pasta!
500ml of water during the Warm-Up

FIGHT!

[William Eriepa]

For Kickboxing I think:

1. Joints should be done first, from head to toe.
2. A light aerobic warm up.
3. Dynamic stretching (no static stretches, as this can adversely effect your performance, leave them till after the fight).
4. Pad work similar to the moves you are going to be using in the ring.
5. Fight.

If anything I can't stress more than DONT TIRE YOURSELF OUT. The warmup should be light and envigorating, you shouldn't be gasping for air, or anything like that.

[dkm]

Thanks guys!