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Shadow boxing is not just a boxing technique for professionals. It can be an important part of training for any boxer.
You have probably seen it on television or in the videos because it is one of the best exercises. In Shadow Boxing, as it is known in English, you fight against an imaginary opponent.
The following article examines the issue of how to box with the shadow, its advantages, and its execution. Of course, you should also practice the most important boxing techniques.
📌 Whether you are a beginner or a professional, everyone can incorporate this training into their training plan to achieve success.
4 Benefits of Shadow Boxing Training
The following 4 points are the key benefits of shadow boxing :
- You can do it without a training partner or a training device, it’s everywhere and it’s always possible.
- In front of the mirror, the technique itself can be improved, are boxing strokes executed correctly? Is the hip okay? Is my attitude with my legs correct? I stand up? All these questions can be answered by oneself.
- It is less tiring, you can use it to warm up perfectly in your training.
- Targeted training, imagine your opponent and his movements. That is why you can practice and improve exactly different situations.
How to train for Shadow boxing?
Shadow boxing training should not be the main part of your training. To do this, you should buy a punching bag or, in the best situation, train with a partner.
Shadow boxing has some other uses:
- Warm-up: As already mentioned, shadow boxing is perfect for warm-up training. Relax your arms and legs, don’t jump in place, imagine an opponent and start hitting the air.
- Improvement techniques: Have you been using a specific movement sequence for some time or have you simply been using a specific stroke technique? Just practice them in the air in front of a mirror.
- Coordination: In addition to improving the resistance of the hands and wrists. But much more is about improving coordination, so, ultimately, aim well with each hit.
- Resistance: Shadow boxing is ideal for improving one’s endurance. This applies in particular always with the same repetitive movements. These can be repeated in the air at any time and thus constantly increase their resistance.
- Stretching: In addition to warming up, you can also use shadow boxing to finish the workout. The advantage is that even when you are out of training, you can continue practicing boxing.
A typical training session should last at least 15 minutes, without interruptions. This is because shadow boxing is much less tiring than normal boxing and should even last more than 15 minutes.
Enter and exit from all directions, take a different variety of positions and hit. This is how you should fight over the ring.
📢 Here are some more Tricks to train Shadow Box
A very popular shadow boxing training can be found here:
More Tricks for Optimal Training by Shadow Boxing
The first very important: Always slow down just before the end, so as not to fully stretch your arm. Your joints will thank you later. Otherwise, the dolls will hurt after a short time, and long-term damage cannot be ruled out if they do it frequently.
Let yourself be examined by a friend or relative, at best, even by a coach. Of course, at first you feel weird and you would prefer that no one see you! But don’t worry about that, after all, they all start the same way.
Training can only improve, but not get worse, and only those who always want to get the best out of it will be the best.
Keep your concentration training!
Don’t be mad without sense, always keep your head centered!
The 3 most important thoughts you should always keep in mind:
- What are my training goals? Do you want to improve your speed? Or your accuracy? Watch your goal and always work on one thing and when you have it, to the next.
- Weaknesses: Be sure to look in the mirror and get some comments so you can really discover and work on your vulnerabilities.
- Always try new things: change the stroke sequences and their execution. Keeping everything running in the same way always makes you predictable, which means that your opponents can react much more easily to attacks and counterattacks.
If you want to be a good boxer, you also have to use your head apart from maintaining a specific boxing diet.
Continuity is Everything
The biggest mistake of many boxers is not to train shadow boxing regularly or to stop doing it after a few weeks. This is a fatal mistake as any professional can confirm. Continuity is essential for each workout, also for shadow boxing.
Stay informed and after a few weeks, your training successes will improve markedly and sustainably!