Shadow Boxing

Technique

Setup

Stand in a boxing stance with your feet staggered about shoulder-width apart, lead foot forward, knees soft and weight on the balls of your feet. Raise your fists to cheek height with your elbows tucked.

Movement

Throw controlled punches such as jabs, crosses and hooks, rotating through your hips and pivoting the back foot on each cross. Bring each hand straight back to guard and stay light on your feet for the full time.

Form Tip

Never snap your elbow to full lockout on a punch; stop just short of straight to protect the joint.

Increase Difficulty

Punch faster, add squats or slips between combinations, or extend the round.

Decrease Difficulty

Slow the pace and throw only jabs and crosses.