Shadow boxing is the practice of moving and punching against an imaginary opponent. It is a practical and useful technique for developing coordination, footwork, timing, good punching form and stamina.
Shadow boxing can be performed either at the beginning of a boxing routine as a warm-up, or near the conclusion as a cool-down. Either way one can use the opportunity to reinforce boxing skills they are trying to develop and perfect.
One of the keys to shadowing boxing is to remain relaxed and agile. Rigid movement is cumbersome and causes fatigue prematurely. Also, there is no need to punch at full throttle. The focus should be on execution and form. Save the smash-and-bash for mitt and bag work.
Beginner practitioners should concentrate on the basics:
- Jabbing, followed by jab-cross combinations.
- Vertical movement (step-touch or step-drag forward and backwards).
- Horizontal movement (step-touch or step-drag right and left).
- Keep the back heel off the floor, so that you can move quickly and easily.
- Don't ball the fist up too tight or hunch-up the shoulders.
- Throw punches loose like a whip.
- Look to move the head and body after completing a single punch or punch combination to practice avoiding counter punches. You should imagine that your would be foe is throwing punches back at you.
