"[...] I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach [...]" - Henry David Thoreau (emphasis mine)
"Allow me to demonstrate [...} the special technique of Shadow Boxing" - Method Man
Shadow boxing is one of the key components to striking training. It exists along side bag work, pad work, drilling, and sparring. Shadows boxing requires zero equipment, has little to no wear-and-tear on the body, and can allow for more creativity as you do not get punished by a partner or opponent for trying out new techniques. Effective shadow boxing is one of the most efficient tools to improve your striking but, like bag work, poor shadow boxing can lead to developing bad habits and unrealistic techniques. In the illustration below we showcase the benefits of shadow boxing and we will expand on tips to improve your shadowboxing and integrate your general training into shadow boxing rounds.
*The biggest flaw in most shadow boxing is mindless movement and technique. This is a symptom of when we tend to use shadow boxing. Most classes will start with a round of shadow boxing but its purpose should be greater than warming up your body. Furthermore, why are you doing a 180 degree pivot, did someone teleport behind you, are you fighting multiple opponents?
Use full extensions. Pumping your arms forward and back create a facsimile of punching form. If you aren't extending out your strikes without a partner in front of you later pad and bag work will probably also have shorter than necessary strikes. Pads and bags catch your punches not allowing you to properly strike through the target if not at the appropriate range.
Realistic defence. Even if you are using blocks and defensive movement in shadow boxing, if you are not engaging your body (bracing for attacks, keeping chin tucked...) when you get hit in real time you wont be able to receive and respond in an effective manner as you will likely get knocked off balance or otherwise be left out of position.
Do not move aimlessly! You fight in a ring, if you are in a self defence scenario you will be effected by your space (are you in a bar, is the floor concrete, are there obstacles to be aware of?). Know your space and where your imaginary opponent is in that space. That will help set up logical and realistic striking. This will give a purpose to your striking and make it easier to develop combinations as you are no longer thinking of strikes as independent from you movement.
Those are keys to any effective shadow boxing. More generally you can use shadow boxing more effectively if you: give yourself a goal (straight punches, footwork, eliminating a tell...), add intensity (you don't fight just going through the motions so if you are training to fight why would you develop that habit?), use a mirror (you know how you feel but does that reflect in how your techniques look?).
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