“I've seen George Foreman shadow boxing, and the shadow won.” - Muhammad Ali
Shadowboxing is one of the easiest yet underutilized training tools at your disposal. For some reason, most gyms and students fail to incorporate shadowboxing into their daily training sessions. And when they do, they often do it incorrectly, further engraining bad form and habits.
Without a doubt, the single most important exercise you can do to improve your technique, footwork, even conditioning is shadowboxing—and you can do it anywhere. In your living room, in the bathroom mirror, even in line at Starbucks (although not advised unless you want some odd looks).
Here are a few tips to improve your shadowing and help you avoid looking ridiculous in class:
1. Shadowbox every day. Yes, every day!
I shadowbox every single day, as my neighbors who live across the street can attest (they must think I’m a lunatic). Sometimes I shadowbox for five minutes, sometimes 30, but I do it every day.
You can shadowbox for rounds (get a timer app for your iPhone): 10 rounds x 3 minutes each like a boxing match, or 5 x 5 minutes like a championship UFC fight, with one-minute breaks in between. By “break” I mean pushups, squats, sit-ups, lunges, anything. Just keep moving. Do not sit on the couch and watch one minute of TV. Or you can just do one 30-minute round and not worry about the breaks. Make sure to mix it up.
2. Focus on your footwork.
I mean really focus on your footwork. Don’t throw any strikes for the first five minutes. Move in all directions. Level changes. Add defensive maneuvers as you warm up. Slipping. Blocking. Parrying. Bobbing and weaving. Moving in and out. Pivoting. Changing stances. Put it all together, but no strikes yet.
3. Next, focus on the basic strikes.
Start with jabs. Lots and lots of constant jabs. Single, double, triple. Jabbing up and down the body. Jab in all directions. Play with the speed. Add fakes and feints.
If you have a mirror, use it. It much easier to see your errors in the mirror.
4. Then add simple combinations.
Practice what you know. 1-2, jab-cross. 1-2-3. Add less intensive leg strikes, like knees and leg checks to warm up your hips and knees. Start teeping. Now add some kicks. Nothing fancy… yet.
5. Blend offense and defense.
Keep moving, and add a defensive technique after you throw a combination. Then add another attack.
6. Experiment
Now, add new stuff that you’re still learning. What’s the worst thing that will happen? (Nothing. You’re by yourself.)
7. Don’t punch the air mindlessly.
Don’t throw mindless punches and the kicks in the air. Be intentional. Visualize an opponent. Is he tall or short? Aggressive or a counter-striker? Is she a righty or a southpaw? Act and react to your virtual opponent. Throw combinations that make sense.
8. Treat every shadowbox session like a sparring match.
It’s easy to get lazy while shadowboxing because your opponent is imaginary. But don’t get lazy. Incorporate a lot of volume touches. Push your conditioning. If you’re not breaking a sweat, you’re not doing it correctly.
9. Imitation is the greatest form of flattery.
Watch and copy the best fighters in the world. Google “Saenchai ” or YouTube “Giorgio Petrosyan training.” There’s so much content out there. Find a fighter whose style you admire. Incorporate her techniques and movements and make them your own.
10. Don’t become a meme.
Video record your shadowboxing sessions. Look out for the common mistakes. Is your chin down and protected at all times? Are your hands up? Are you returning your punches back to your chin quickly? Are you turning your punches over? Focus on not making silly beginner mistakes.
Tip: Never (and I mean never) post videos of yourself shadowboxing until you look good. Otherwise, you’ll end up as the top search on YouTube when people enter “bad shadowboxing.” Even before you think about posting a video, ask a coach for an honest take..
Now check out these videos and start entertaining your neighbors.