Carried out by all boxers, the practice of shadow boxing consists of make combinations of blows in the void while putting himself in a combat situation. The desired objective? Perfect your boxing technique without being disturbed by an opponent and without risking being hit. So you have everything to gain from adding it to your workouts.
Follow the leader ! We explain to you how to achieve shadow boxing worthy of the greatest Champions.
When done seriously, shadow boxing allows you to improve your fighting skills In all areas. Regardless of your objective and your level, it is a real ally for your progress. Furthermore, it is a boxing exercise to lose weight. Discover the many benefits of this simple, but very effective workout.
Doing shadow boxing presents very few constraints. In fact, to set it up, you don't need a sparring partner, training partner, or any special equipment. You only need a little space around you.
So you can do it wherever you want, whenever you want, and integrate the exercises you want.
Simply choose which area of your boxing you want to progress on and focus your shadow session on it.
We told you, to practice shadow boxing, you don't need anyone other than yourself.
No need to anticipate and dodge your opponent's next move. You can just focus on working on your own technique.
With this exercise, you have no risk of taking blows in return, and therefore no risk of injury.
Face to face with yourself, use shadow boxing to work on your weight transfer and your technique.
Box slowly in the air, concentrating on each of your movements. Focus particularly on the neck position, your feet, the orientation of your body and that of your arms.
Repetition leads to perfection, so repeat your sequences over and over again as cleanly as possible.
Without realizing it, you will adopt real boxer reflexes. Your gestures will also become more fluids And natural with each new repetition.
Little tip: If you don't know what moves to do, take inspiration from the sequences of professional boxers. You can easily find videos of some of their workouts or even their fights online.
Find a passage that interests you and reproduce it at your own pace in shadow boxing.
Use your shadow boxing sessions to work on both your offense and your defense. Shadow boxing is also effective for manage distance in boxing.
No blows will be returned to you, so use this practice to gain confidence in your attack. Remember to perfect the technique of your movements, to plan well when you send strikes, but also to feel the movements of your body when it is moving.
When you focus on your defense, you don't have the stress of taking hits from your opponent. So take the time toadopt good habits by carrying out the most efficient actions possible.
Also practice alternate between attack and defense phases. The final objective is for these sequences to be as natural and clean as possible in real training or combat conditions.
Even if shadow boxing is an exercise that can be done alone, do not neglect the importance of your travel in your training.
When you are in the ring you should always stay moving And keep your balance. Then take advantage of shadow boxing to perfect your footwork and strengthen your support.
For example, you can focus only on the movements of your feet with hops on guard, small steps, lateral rotations or even changes in position and support.
If necessary, work at slow motion to understand the orientation of your feet during each of your movements. You will be able to correct your errors more easily and thus optimize the efficiency and precision of your movements.
We don't teach you anything Tiger, the more you practice, the more you improve, and the more natural your movements seem to you. This is called the muscle memory.
Through repetition, your body goes into autopilot and you perform your sequences with much more ease and fluidity, almost without thinking about it.
Muscle memory is particularly valuable if you are trying to assimilate new keystroke combinations. Repeat the sequences over and over again until you do them without hesitation, like a second nature.
Shadow boxing is precisely the ideal exercise to achieve this goal so sought after in combat sports. It allows you to build solid habits and precise fighter reflexes.
Shadow boxing also allows you to work on the physical condition necessary to box well. In particular, it allows you to strengthen your footwork and of build your endurance.
If you are a beginner boxer, shadow boxing is an ideal approach to start build your muscles while burning calories.
If you are a more advanced level fighter, your moves may be more fast and more powerful. This will allow you to engage your body in more intense workouts.
Furthermore, by repeating your different movements, you will also use the muscles that you will use the most during an indoor boxing session or during a fight. It is therefore a musculature adapted to boxing that you are developing with each shadow boxing.
Now that you know the benefits of shadow boxing, it may be useful to know when to do it. In your boxing workout at home or in the gym, this practice can take up up to a third of your session.
Do shadow boxing during your boxing warm-up allows you to gradually increase your heart rate and body temperature.
At the same time, you slowly get into your legs and prepare your body for the effort.
For a complete warm-up, you can also combine this practice with rope jumps and rotations of all your joints.
Once you have put on your boxing gloves and the session has started, the shadow does not disappear completely.
Indeed, during each break or each downtime between two exercises, you can use the shadow to do some active recovery.
Your body thus remains constantly in motion and your muscles do not cool down.
Before getting out of the ring, you can end your session with a few air strikes.
Redo for example the different sequences that you learned during your session. This will test your muscle memory.
If your session was very intense, practicing shadow boxing can also allow you to gradually return to calm while remaining active.
You can also directly integrate shadow into your cardio-focused workouts. We often find this exercise in HIIT for example (High Intensity Interval Training).
With this type of training, you can, among other things, work on the speed of your keystrokes or the relaxation of your arms and hands when throwing punches.
Tiger, are you now convinced of the benefits of shadow in your obstacle course? Here are our tips to make your session as effective as possible.
The goal of shadow boxing is to achieve the most perfect movements possible. To achieve this, we advise you to start by carrying out all your actions in slow motion.
If you are new to boxing, this exercise will allow you to take your first steps in the discipline. You will also gradually discover the sensations of how to hit well.
Once you understand the correct punching technique, increase the speed of your punches. As you complete the repetitions, you will do your sequences at your maximum speed.
Take advantage of shadow boxing to focus on the shape of your strokes and to refine them.
This exercise is ideal for building good fighting habits.
You don't have any special instructions to follow so don't rush to throw your punches. Instead, take your time and focus on the precision of your positions and each of your movements.
You already understood, none boxing equipment is not mandatory to perform shadow boxing exercises. However, if you can use a mirror, definitely do so!
Performing the shots in front of a mirror allows you to spot your own flaws. As your movements are performed much more slowly, you have time to analyze all your movements.
Are your fists tight when you throw your punches? Do your hands return to temple level after each strike? Are your dodges smooth enough?
Whether for strikes, movements or dodges, do you see scrupulously from head to toe.
Also remember to repeat the same movement several times while changing your viewing angles in the mirror. Start from the front, then move to the right side, then the left side. This will allow you to truly become aware of your shortcomings and change them instantly.
Then try to get used to doing the right movement. Adopt better techniques and automatisms whenever you have the opportunity.
When you shadow, there is only one point of attention to pay attention to in terms of security: these are your joints.
You have no training partner or punching bag to cushion your strikes. To avoid any tendinitis, remember to stop your punches before fully extending your arms.
This protects your joints from any hyperextension, particularly your elbow joints.
Tiger, it's time to call on your imagination ! Although you are alone to do your shadow boxing, imagine the opponent who could be in front of you.
Imagine who you want in front of you, but also think about what they are doing. Box then according to the imaginary actions of this fictional fighter.
If you imagine a heavyweight, fight as if you had a heavyweight in front of you. If you visualize someone boxing very quickly, act like one.
If you imagine an opponent larger than you, focus on getting under him and therefore working on your dodges.
Think about all the strategies you will potentially have to implement in the ring and practice them now.
With this visualization approach, you will be able to adapt to any type of boxer when the time comes.
If shadow boxing allows you to progress at high speed, don't put aside the basics of boxing.
After learning many different sequences, you may have unconsciously adopted new awkwardnesses.
So remember to rework your fundamental strokes on a regular basis in order to constantly progress with good habits.
Tiger, during your sessions, don't hesitate to vary your sequences.
In addition to the traditional “jab-jab-hook” type combos, there are a multitude of other possible sequences.
Use your imagination, or take inspiration from the Champions, to increase your catalog of combos.
Also avoid staying where you are. Integrate movements and changes of angles or directions into your sequences.
Finally, don't forget to review all combinations that you learned during your previous sessions. You will be able to perfect them and in particular remember them so as not to forget them.
In order to optimize your practice of shadow boxing, we advise you to plan your different workouts.
For example, you can focus on a skill for a week, a session, or even 10 minutes of your session. Then move on to another skill you want to improve.
Fluidity, speed, footwork, defense or even attack, your shadow boxing will be more effective if you do it with a specific objective in mind.
Tiger, you know almost everything about shadow boxing. Here are our latest tips to guide you. They will help you refine the practice of this exercise in its own right.
Usually when you box you may tend to vou lower and to spread your legs too far. This position is not correct at all. It reduces your size and makes you lose power.
The solution to this? Perform shadow boxing moves with a elastic ! This exercise allows you to keep a small distance between your feet. You thus remain perfectly slender and keep the benefits of your height.
The installation is very simple. Simply place the elastic around your legs, at your ankles.
As a bonus, using a rubber band in shadow boxing helps you develop your endurance.
The tennis ball will quickly become your best shadow boxing accessory! It is ideal for improve your footwork, channel your movements, ensure your defense and limit the risk of KO.
You can use the tennis ball in different ways depending on the skill you want to work on.
To perfect your footwork, you can dribble with it, as if you had a basketball. You can also do this exercise by hopping from one foot to the other.
Otherwise, you can do shadow boxing by placing it between your elbow and your chest or between your chin and your chest. This last way helps seal your side defensive.
Using dumbbells in shadow boxing allows you to improve your precision and strengthen the power of your keystrokes.
To do this, take a not too heavy dumbbell in each hand. Then focus your attention on it, looking at it, each time you throw a punch.
At the end of the training session, we advise you to perform your shadow boxing by lowering yourself slightly.
You will thus work on your supports. The muscles in your legs will also be used, which will strengthen them.
After the theory, put your shadow boxing into practice in a boxing lessons on Paris.
We have the studio you need, so get in on the action!
At the Circle, you let off steam in a rhythmic and immersive workout. For 50 minutes, you alternate between muscle strengthening And strikes in our aqua-bags.
And don't panic, our sessions are accessible to everyone, regardless of your level. Plus, there's no fighting and no shock. Only fun and a good atmosphere!
What are you waiting for ? Put on our super stylish boxing gloves and join us! Our coaches are waiting for you!
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Our studios
Le Cercle Boxing – Boxing club in Paris
6 rue de Clignancourt, 75018 Paris
Le Cercle Boxing – Studio Beaubourg – Boxing club in Paris
60 rue Quincampoix, 75004 Paris
The Boxing Circle | Studio Bastille – Boxing club in Paris
28 rue Popincourt, 75011 Paris
