Successful boxers and boxing coaches learn quickly that they have to be adaptable. And the best of the best know that unfortunate situations often present hidden opportunities. The self-isolation and social distancing required to curb the spread of COVID-19 may provide an opportunity for boxers to improve boxing technique, even without the benefit of having coaches’ eyes on them.
For example, the classic boxing exercise of shadow boxing is often taken for granted by boxers who rely on coaches’ instruction to make corrections to their form. But when faced with some extra time at home, shadow boxing can be used to get a jump on your next visit to the gym.
- Shadow boxing requires no equipment, and is one of the most important exercises for boxing. The key to improvement is to Shadow Box with intention. Shadow box in an open space and/or in front of a mirror. As you do so, use this simple checklist to practice in such a way that helps create good habits:
- Balance weight between the front and back legs, and on the balls of the feet.
- Stand with a slight bend in the legs, with back heel slightly off the ground.
- Point the lead hip toward the target; point the lead shoulder toward the target.
- Elbows in to protect the body. Fists at the cheek. Chin tucked.
- Throw punches from the cheek, with a “sideways” fist, and turn the fist over at the extension of the punch. Return the fist to the guard position.
- Keep the non-punching hand in guard as defense.
- Shadow box for 2-8 rounds of 1-, 2-, or 3-minutes with a 60-second break between rounds so you can get enough rest to go strong again the next round.
Practice the following:
- all punches (to the head and body) and defenses
- single punches
- multiple-punch combinations
- moving (taking angles) after finishing a combination
- moving your head between punches and/or after combinations
- moving with punches and to get into range to throw punches
Get creative. Play with various combinations and movements. Shadow boxing is one of the best ways you can start to develop your own boxing style.
