Shadow Boxing
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Deltoids, Obliques
Secondary muscle groups
Calves, Quadriceps, Trunk, Forearms
Movement pattern
Striking Movement Patterns
Training goal
Conditioning
Sport
Boxing, MMA, Wrestling, BJJ
Overview
Purpose. Rehearse technique and footwork while building aerobic conditioning.
How it fits the system. A beginner-level striking movement patterns entry in the Conditioning section, programmed to develop conditioning. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Deltoids, Obliques
Secondary muscles
Calves, Quadriceps, Trunk, Forearms
Movement pattern
Striking Movement Patterns
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Stand in your fighting stance with the hands up and the chin tucked.
- Move around the space with light, balanced footwork.
- Throw combinations at full extension without locking the elbows hard.
- Return the hands to the guard after every strike.
- Include defensive movement such as slips, rolls and pivots.
- Work the prescribed round length, then rest.
Coaching Cues
- Keep the hands returning to the guard.
- Rotate the hips and pivot the feet on power shots.
- Stay light on the feet and keep breathing.
Common Mistakes
- Dropping the hands after punching.
- Hyperextending the elbows on straight shots.
- Standing flat-footed with no movement.
Progressions & Regressions
Progressions
Add rounds, use light hand weights sparingly, or increase output.
Regressions
Reduce round length and intensity.
When to Use It
When to use
In warm-ups, technical work and conditioning for striking sports.
When not to use
With shoulder or elbow pain when extending.
Programming
3 to 6 rounds of 3 minutes with 60 seconds rest.
Popular
Popular Articles
