Shadow boxing is a great way to practice your footwork, punches, and combinations before hitting the heavy bag. Here are some different ways you can use shadow boxing as part of your fight preparation.
1. Cutting angles
Shadow boxing is a great way to visualize yourself moving around the ring and throwing punches. Make sure that you aren't just going through the motions of punching but actually visualizing your opponent there in front of you, perhaps even with a name on him. This can help pick up details about his style and tendencies that will help you figure out your gameplan for how to beat him. Also try turning southpaw once in a while, it will really mix things up and keep your opponent guessing.
2. Punishment for lazy feet
If you notice during shadow boxing that one of your feet isn't following through with its pivot or cross check after throwing a punch, then it's time to punish yourself! To weight train your feet, when you are doing the last 3-4 punches of a combination, do them slowly. To increase the punishment, have someone hold up pads for you to hit or even throw in an 8-count.
3. Improve your angles
Your trainer is right when they say that angles win fights. Try walking around in one direction at ring center while throwing punches and then walk back the other way while continuing to punch, but this time visualize that your opponent is there in front of you throwing punches back at you. The constant movement combined with visualizing different angles should help improve your footwork!
4. Weight training for power
This shadow boxing routine can be used during fight camp to increase punching power and endurance before hitting the heavy bag. Perform 10 seconds of punching followed by a 20-second break, this should be done for a total of 30 minutes. Rest 1 minute and repeat for 3 or 4 sets in a row. Be sure to choose an appropriate weight when shadow boxing but not too light so you don't tire out! This one is to be performed before hitting the heavy bag because it will tire you out from the increase in power output required.
5. Memorize combinations
This routine can help you memorize your favorite combos so that come fight time, they are second nature! Perform each combo 5 times on each side consecutively without stopping in between to ensure that they're set in stone in your memory bank before going into a sparring session or fight!
Even though you are hitting nothing but air, the principles of punching still apply. Keep your chin down for safety, keep your guard up to protect yourself, and always make sure to pivot on your back foot after throwing a punch so that you can follow through with another punch or evade an incoming counter-attack!
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