Learn shadow boxing the right way - beginner's guide

Learn shadow boxing the right way - beginner's guide

Shadow boxing is not only important for professional boxers, kickboxers or MMA fighters. It can be a useful training element for any martial art or sport.

Pretty much everyone has probably seen a boxer standing in front of a mirror and throwing punches in the air on TV.

This is not just done because it looks cool in some way in the press pictures, but because it is an important training element in boxing.

This training is known as shadow boxing - the art of fighting without having a real opponent standing in front of you.

How does shadow boxing work?

Shadow boxing looks easy, but it requires a lot of concentration and effort. Unlike normal exercises, you can do shadow boxing completely without boxing gloves, punching bags or claws.

You stand shoulder-width apart in the fighting stance. Right-handers stand with their left leg in front and left-handers, of course, the other way round. Clench your hands loosely into a fist and hold it nicely at the top of your chin so that you get used to a high guard.

It's best to stand in front of a nice big mirror so that you can analyse yourself. Think of your reflection as your opponent and punch the air. Try to hit your reflection in different parts of your body and keep moving.

Let your creativity run wild with shadow boxing and try to box combinations to the head and body. Don't forget to block and dodge the punches yourself and then counter-attack.

How is shadow boxing done?

In principle, shadow boxing can be used to train several areas. However, I will limit myself here to three important types of shadow boxing:

Free shadow boxing

The advantage of shadow boxing is that you can practise it almost anywhere. For example, you can practise free movement at home, in the gym, in the boxing gym or outdoors in nature. Here you can practise punch combinations that you have in your head by punching the air. You can also practise individual punches just as well. It is important that you also move in between, which will improve your footwork.

Shadow boxing in front of the mirror

As a boxing beginner in particular, the mirror is a great way to see your mistakes. You stand in front of the mirror and practise your punching technique, cover or footwork. For example, you can practise your jab or jab hand. If you see in the mirror that you don't pull your hand back to cover after punching, you can correct this mistake immediately. You can also practise punch combinations and avoidance movements. There are no limits to your ideas here. Simply set yourself tasks and work on them.

Strategic shadow boxing

Strategic boxing is best practised in a boxing ring. Here you stand in the boxing ring and imagine how you would behave if you were in a boxing match. For example, you practise the situation when you are in the corner of the ring, what you can do best then. Or how you repeatedly cut off your opponent's path until you have him on the ring ropes or in the ring corner.

If you don't have a boxing ring available, you can also make one yourself. For example, you can use barriers such as adhesive strips, dumbbell bars or simply imagine the boxing ring in your head.

It could look like this, for example:

Left and right straight to the head, then a left hook to the head and then another right hook to the body. Keep your guard up after each combination and return to your starting position.

You will soon realise that this is not so easy. It sounds simple, but the whole thing is a very strenuous workout and requires your full concentration.

What do you need to pay attention to when shadow boxing?

Pay attention to the risk of injury when shadow boxing. You should never follow through with the punch! This means that your arms are never fully extended when you punch. You always stop the punch just before the end and quickly bring your arms back to the starting position in front of your chin.

If you don't do this, every punch will affect your arms. You will almost certainly experience severe pain in the joint after a short time.

Many boxing beginners experience this pain and I was no exception. If someone had explained it to me properly beforehand, I might have been spared.

Long-term damage could be the result, so take care of your health! Your joints will thank you later. And if you do feel pain the next day, you can use a compression band to ease the pain a little.

Why do shadow boxing?

The purpose of shadow boxing is to analyse yourself in front of the mirror. Are you delivering your punches correctly and cleanly? Do your hips and legs turn with every punch?

Do you forget your steps when hitting? Do you always keep your hands at the top of your guard? How is your footwork in general and how do you move?

These are all important factors and help a martial artist to improve their technique. Shadow boxing can therefore help you to improve your mistakes.

Of course, you should know beforehand when you have executed a punch correctly and how you can improve it. As a beginner, you should therefore have a trainer standing next to you to analyse you from the outside. A slightly more advanced boxer in the club can also help you if the coach is busy with other members.

After just a short time, you will realise how much you actually gain from shadow boxing. Shadow boxing is also a great way to warm up or box out after training.