|Shadow boxing allows you
to become comfortable with the execution of the punches combined
with the movement of the body. It gives you the opportunity to check
and correct unforgiving punch executions, to feel the rhythm of one
punch moving into another and improve overall boxing form.
Proper Form & Technique:
- Hand Wraps
Before starting make sure you have plenty of open
space for movement. As you begin a session of shadow boxing, stay in
your boxing stance while moving in all four directions, maintaining
a lightness and quickness on your feet. Mix up moving forward,
backward and side-to-side. To warm up the upper body, throw some
punches: jabs, hooks, straight rights and left and uppercuts. (See http://www.balazsboxing.com/thegym/boxingbasics.htm
for more information on individual punches.) Practice these punches
and the floor movement separately. As you become comfortable with
the motion, combine the punches with the foot movement.
- Throw your left jab as you step in with your
- Practice slipping and moving out of the way of
oncoming punches by imagining an opponent in front of you
- Practice punch combinations like: the old
one-two, the left jab followed by a hard straight right. Add
uppercuts and hooks.
A great method to help study your punch execution
and body movement is to practice in front of a mirror. Start
throwing punches slowly with the emphasis on proper execution and
technique. Make corrections by breaking down the movements and
practicing the parts of the punch or combination. Ensure one punch
flows easily into the next. While shadow boxing, don't worry about
speed or power. Save that for the heavy bag, double-end bag or speed
CHECK YOUR CLASSIC BOXING STANCE:
- Neck and shoulders relaxed.
- Feet in the correct position, with the left
foot slightly forward of the right and hip-width apart.
(Southpaws (left-handed boxers) have the right foot forward)
- Body weight equally centered through the balls
of the feet, well balanced.
- Knees slightly bent.
- Torso held tight.
- The front shoulder, hip and foot aligned &
body angled to the target.
- The arms held close to the sides of the body,
elbows in tight to the rib cage.
- Fingers closed in a loose fist.
- Fists turned slightly in & held close to