Shadowboxing is one of boxing’s fundamental workouts, but many misunderstand what they should do during a shadowboxing session. Lots of boxers find shadowboxing boring or feel it’s a waste of time, when in reality it can be one of the most useful cornerstones in any boxer’s training regime and you can do it anywhere with zero equipment! In this guide we’ll give you a full guide to shadowboxing, from how to start as a beginner, to a killer shadowboxing workout.
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Beginner Shadow Boxing
Shadow boxing can be hard for beginners. Trying to visualise a fight, especially if you haven’t sparred or fought yet, can be difficult. There’s a few key principles you can apply to get started and help feel more confident when shadowboxing.
Get Moving
The first thing you need to do is move. Don’t even worry about punching yet, just get yourself moving and feeling nice and loose. Focus on changing angles, level changes and pivots.
One of the best ways to do this is to imagine a hula-hoop laid on the floor in front of you. Start to move around it. Start to move closer and further away from the imaginary hoop. You’ll begin to feel comfortable with this little area. Then, when you’re relaxed and into a rhythm, start to add some simple punches. Keep your combos real simple to start with such as singles, 1-2’s and double jab cross. Once you are feeling bored of these combos, then it’s time to mix things up, we’ll talk more about combos later.
Hit your Target
You need to develop the visualization that there is always a target in front of you, and the target is just out of range. This will force you to close the distance and develop your in-out movements.
The easiest way to picture a target is by developing on the hula-hoop exercise. Whilst moving around the imaginary hula-hoop, also imagine a ball or balloon floating in the air at eye level.
Now imagine the ball/balloon lighting up randomly for a few seconds at a time, or if you’re not a visual person, imagine a sound going off. When the ball lights up or you hear the sound, close the range and throw your combo, then get back out of range and keep moving.
Go-to Combos
So now you have the movement, the timing and you’re getting in and out effectively. The final step is to spice things up with some more interesting combos and defensive moves. Most combinations start with the jab. It could be a jab to the head, the body or even a slip and jab. But just like dancing, you need to have a few go-to combos that you can fall back on, in case you can’t think of a specific combo to throw.
Normally this’ll be your one-two, or double-jab cross. Once you are comfortable with throwing these and you’re in the groove with your movement, then start to add in some more complex combos. These combos should include defensive moves like slips, lean-backs, parrying and side-guard.
If you need ideas for new combos then checkout my Ultra Combos Audio package, or to see them in action by style you can pick up my Padwork and Combinations instructional video.
The final step in the shadowboxing formula, is to learn to throw your combo, then get out of range effectively. The simplest method here, is to simply move in and then get out the same way you got in.
Common Beginner Mistakes
I want to briefly cover some of the common beginner mistakes that occur during shadowboxing, these also apply to sparring and general training.
Chin and Hand Position
One of the most common mistakes with beginners, is a poor guard. This applies as much to shadowboxing as it does to the rest of your boxing. Keep your chin down, hands up and your elbows tucked into your ribs. You can even save energy by resting your elbows on your chest.
Avoid flaring your elbows, otherwise your punches will be weaker, you’ll also broadcast your shots more and you’ll be leaving yourself open to easy body shots.
Don’t be tempted to let this slip in your shadowboxing, otherwise you’ll develop bad habits that will carry across into your sparring.
Lazy Footwork
Usually when you throw your rear hand, it’ll be after a jab. When you throw the jab you’ll usually need to step in to get the range.
Often when beginners step the front foot forward to throw the jab, they fail to bring the rear foot with them for the cross. You’ll end up stretching for the cross, leaning forward and you’ll have a harder time getting your hip into the shot to generate power.
Remember to pick up the rear foot, bring it in and this will allow you to get your hip into the shot. This will result in better balance, more power and it’ll be easier to set-up your next shot.
Inconsistent Range of Right Hand and Left Hook
If you’ve developed a compact hook and try to combine this with a long right hand on an imaginary target. The hook will often arrive a long way short of the right hand, because you don’t have a bag or target to hit. It’s important in shadowboxing to remember to make the range of your hooks relate to the range of your straight shots.
You can reinforce this range when you’re not shadowboxing, by using a double end bag, as it’s a smaller target that can be hit from the side and from the front.
Predictability
This can be a difficult one to assess yourself, but if you have a good sparring partner, they’ll probably be happy to let you know any predictable habits you have when you’re boxing. Once you know, then work on eliminating them from your shadowboxing.
For example, think how many different ways can you start a simple jab? Here’s a few:
- Fake it, then throw it
- Double it up
- Go body, then head
- Slip and then throw it
- Slip as you throw it
Add variations like these into all your punches and you’ll become far less predictable.
Lacking an Active Rhythm
Beginners often have two modes –“I’m busy”, and “I’m not busy”. This also links back into predictability, as you’ll be giving away your attack timings.
Tells such as tapping your gloves together or walking around with your gloves together when you’re in “I’m not busy mode” can both be giveaways.
Try to find a consistent active rhythm, such as moving your hands in small circles, or moving them up and down slightly. If you include slight head movement you’ll look a lot less predictable and ready to attack at any moment.
Try to maintain this rhythm when you are out of range and in range. The main difference when you’re in range is that your rhythm may speed up.
By developing a good rhythm, you’ll always look unpredictable and your opponent won’t know when you’re about to launch an attack.
Coming Up to Hit Your Opponent
This normally occurs to shorter guys, against taller boxers. There’s a temptation to come up into a higher stance to reach them. This puts you off balance and will take away a lot of your power and mobility.
To eliminate this habit, start to throw punches higher in your shadowboxing, imagine a taller opponent and avoid coming up onto your toes and stretching forwards. Instead get used to throwing punches upwards and do the same in your bag sessions. Let your hands do the work, rather than your body.
Awesome Shadowboxing Workout
Breaking your shadowboxing workout down into set rounds, can really help you to focus on a wide range of techniques in a structured way. Here’s a breakdown into a killer shadowboxing workout I like to do when I can’t get to the gym:
Round 1 – Footwork
So for my warm-up, I like to focus purely on footwork. Working a wide range of movements, angle changes, level changes and taking the time to focus on what I’ll be working in the other rounds. There’s no need to throw any hands in this round, just focus purely on footwork.
Round 2 – Single Techniques
Choose a single technique, such as the jab, then work this in as many varieties as possible. For example; single jab, double jab, triple jab, faking, going to the body, jab whilst moving, stepping in etc. When you keep it simple for long enough, you’ll naturally start to get more creative.
Round 3 – Combinations
Pick a handful of combinations that you need to work on and focus on the execution on those combos. They could be combos you need to drill, or they could be your favourite combos. You could mix up a variety of combos or one combo that you want to drill for the whole round. Just remember to incorporate your movement into them.
Round 4 – Moving Forwards and Getting Inside
This round is all about closing the distance and putting pressure on your opponent. If you’re a taller fighter, then think of this as a pressure round. Work on slips, fakes and forward movement whilst imagining getting around the shots that’ll be coming your way as you close the distance.
Round 5 – Working from the Outside
This round is all about staying out of danger and still delivering your combos. Working from the outside, work the jab, work quick combos and then moving back out. Keep your distance from your imaginary opponent, but still maintain pressure.
Round 6 – Counter Punching
This round is all about reacting to the shots of your imaginary opponent. Start every combo with a defensive move. This could be a slip, catch, parry or a defensive movement, then deliver your counter. Try to imagine a specific attack coming towards you and then react to it.
Round 7 – Power
I normally use this towards the end of the workout as it’s a great finisher. Try to imagine you have a stubborn opponent, who won’t go down. Use powerful aggressive shots to put the pressure on and try to take them down. Keep the intensity high!
Round 8 – Flow
Try to let your shots flow, without stopping, keep your mind free and loose. This doesn’t have to be high intensity, keep things light and loose, and focus on the flow, don’t stop moving whilst keeping everything connected.
Round 9 – Fight Pace
This is basically about fast combinations, keeping your head moving and avoiding incoming attacks. Doing things you’d realistically do in a fight, work your game, and try not to think too much. Just visualise your opponent and do what you’d do in a fight.
Round 10 – Moving in One Direction
For example working every technique whilst moving to the left. You don’t have to stick with the same direction for the entire round, but working one direction whilst throwing combos and defences. Sometimes this will be necessary in a fight and can push you to the next level above some opponents.
Round 11 – Working on the Inside and Turning
Working in the pocket, this is about keeping everything tight, by imagining you have an opponent on the ropes or you’re under a lot of pressure from an opponent. This can be difficult if you’re not used to this sort of situation. Keep your punches short and your defences tight and work hard.
Round 12 – Extra Conditioning
It’s always a great feeling to finish your workout absolutely exhausted. Adding some tough punch-outs to the end of your shadowboxing will certainly achieve this. Work at maximum pace for a set period of time (like 10 seconds), catch your breath briefly and then go again.
Obviously you can perform these rounds in any order, but try to keep the extra conditioning and power rounds for the end of your workout, so you can finish strong.