The Ultimate Guide to Shadow Boxing

Shadow boxing is a training technique used to prepare for fights, helping you both physically and mentally.

What are the benefits of shadow boxing?

All boxers, professional and amateurs, use shadow boxing to:

– Improve technique

– Increase hand speed

– Condition muscles

– Prepare mentally

– Warm up and cool down

– Reduce fat

– Improve fitness, conditioning and balance

– Work on offense and defense abilities

The process of shadow boxing gets you in the right headspace to focus on the result you want, by removing all distraction.

What you need

Mirror

Whilst you can perform shadow boxing without it, a mirror is key to watch if the correct technique is being applied to the shadow boxing routine.

Mentality

A drive and dedication to improve your boxing skills. It can get repetitive so you need to want the results.

Equipment

Although you can add hand or ankle weights to help improve speed, the beauty of shadow boxing is you don’t need any equipment!

Support

Shadow boxing can be done alone, with a partner or with a coach to watch and advise.

The basics of shadow boxing

How?

– Start shadow boxing in front of a mirror or with a qualified coach to advise on technique. As with all areas of boxing repetition of proper technique is key.

– Practice at competition speed and don’t throw lazy shots. Always start with the fundamentals. Get your footwork correct before moving onto using your hands!

– Repeat your movements over and over again to build up your muscle strength and endurance. Imagine you’re in a real fight and visualise your opponent. You’re main goal here is to become more confident in your abilities. If you have a partner, face each other and mimic each other’s movements. Take it in turns to lead and stay close to each other.

– Do all this in front of a large mirror to SEE how you perform the moves and how you can improve.

Where?

Gym, home, park or your local boxing club – wherever you have the space to shadow box freely without hitting anyone else or injuring yourself. For example, clearing a space in your garage could work well. You need a space around 15 feet or so to allow ideal leg movement and arm reach.

How long for?

This depends on your goals. Try starting for a short 10 minute session and gradually build up to 30 minutes. You shouldn’t fall off balance when shadow boxing; this can be a sign you’ve grown tired and should stop.

When shouldn’t you shadow box?

Avoid shadow boxing if you have injuries, such as strained muscles, and don’t attempt if you’ve been advised to rest by a medical professional. It may also be detrimental if you’re generally unwell as it may prolong your recovery time.

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