Master shadow boxing – an effective workout for boxing skills and improving fitness. Learn the techniques, benefits and tips to incorporate this exercise into your workouts.
As the name suggests, shadow boxing involves “boxing against your shadow” by simulating a fight without an opponent. It’s a popular exercise for boxers who want to perfect punching combinations or warm up before stepping into the ring.
It’s also a training method that’s gaining popularity among beginners who want a low-impact introduction to boxing techniques.
The physical and mental health benefits of boxing for all ages is indisputable. When starting out, it’s important to remember your physical limits and go at your own pace, aiming for enjoyment over high performance.
Improving Boxing Technique
Shadow boxing is an ideal exercise for perfecting movement, combinations and dodges without placing yourself in a combat situation. What’s more, training in front of a mirror is common practice in shadow boxing as it allows you to see your mistakes and correct them as you go.
Cardiovascular training
A shadow boxing session requires a lot of energy and strengthens the cardiovascular system, as it involves moving quickly at regular intervals while working multiple muscle groups.
Developing speed and coordination
This activity is sure to improve speed, coordination, balance and flexibility while using all parts of the body – feet, legs, core, arms and hands – to create a flow of movement and sharp shifts in different directions.
Boxing is all about striking while dodging your opponent’s blows. To practice it properly, you must master the basic techniques.
Working on your guard
A guard is a classic defense technique: keep your hands close to the face, arms bent, elbows close to your body, fists in front of your chin. Place one leg forward, the other shifted backward, while keeping your knees bent. The heel of your back foot should be slightly raised for easy movement.
Basic punches
For a right-handed fighter, the jab is a quick, direct punch delivered with the left hand. Once the punch is thrown, the hand immediately returns to the guard position, while the right hand remains close to the jaw.
- The jab is a powerful strike delivered in a straight line with the non-dominant hand, palm facing down. The power of the strike comes from the pivot of the back foot and rotation of the hips.
- The hook is a side-angled strike that should land on your opponent’s side or head while rotating your hips to generate speed and power.
- The uppercut is an upward strike aimed at the opponent’s chin or body.
Moves and Dodges
The lateral dodge or slip consists of moving quickly to the side – left or right – to avoid a straight-line blow, keeping elbows tight and hands close to the chin.
The rotational dodge or roll consists of bending the legs, tilting the torso forward and down to avoid a hook, while keeping the elbows tight and hands close to the chin.
Before taking on this activity, it’s important to use proper warm-up exercises to prepare the body and minimize the risk of injury.
Warm up
Warm up with a skipping rope, jumping jacks and push-ups. You can also do fast and slow runs, varying pace and distance. A warm up should last around 10 minutes to allow the body to gradually adapt to the workout without tiring yourself out.
Examples of shadow boxing routines
To change your routine and diversify your dodges and counter attacks, simply work on varying your punches and footwork. Don’t forget that agility comes from repetition!
Post-workout stretching
Stretching after a shadow boxing session is a great way to end your workout. Get yourself a massage roller to help relieve pressure off joint and muscle areas.
Dumbbells, free weights and resistance bands are very effective additions to see progress in your workouts.
Using hand weights and resistance bands
To take your boxing to the next level, try combinations with light dumbbells in your hands (maximum 1 kg) or practice your jabs and hooks with resistance bands.
These accessories are great for improving your punching power and boxing ability.
Choosing the right clothing and footwear
Choose lightweight clothing with moisture-wicking synthetic fabrics that allow a full range of motion: t-shirts, tank tops and shorts. Women should opt for a medium- or high-impact sports bra. Finally, choose shoes that support lateral movement.
Take boxing lessons with a Decathlon coach
Would you like a personal trainer to lead your sessions? Download the Decathlon Coach app to find instructional videos on boxing and shadow boxing.
