How to Shadow Box

Shadow boxing involves moving around the floor and fighting an imaginary opponent. Boxer use the routine to warm-up or cool down. You can shadow box on a gym floor, in a boxing ring or in almost any large room. Shadow boxing in front of a mirror is helpful because it allows you to study your form. Follow these steps if you plan to shadow box.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Boxing gloves
• Mirror (optional)

1. Get into boxing stance. Stay relaxed, especially around the shoulder area, to avoid getting cramps in your back or neck.

2. Throw your punches. Start with one-two combinations and add in a left hook.

3. Create more challenging combinations by adding uppercuts to your shadow boxing.

4. Begin moving around and practice your footwork as you throw punches.

5. Practice defense and offense and move your head from side to side.

6. Stay focused. Imagine your opponent and continue to throw strong punches.

Tips & Warnings

• When using shadow boxing as a warm-up or cool down, complete 5 rounds at 3 minutes per round, resting for 1 minute between rounds..
• Shadow boxing is a good way to practice your punches and your footwork. If something you are doing doesn't look or feel right, do it again slowly until you think you have it right.
• Keep your punches crisp and strong even though you don't have a real opponent during shadow boxing. Stay focused and avoid throwing sloppy punches. It is better to shorten your workout than to practice using the wrong form.

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