What is the purpose of shadow boxing and how do you get the most out of it?

What is the purpose of shadow boxing and how do you get the most out of it?

Shadowboxing is a fundamental part of boxing and Muay Thai training with tremendous benefits.

It is usually used as a warm-up exercise and a part to finish your training to cool down.

In shadowboxing, a contender moves around the room and throws punches at the air in a way that mimics fighting or sparring.


1. Warm-up and prepare for training session

With no doubts, shadow boxing makes for a great full-body warm-up before any training session.

2. Practice and sharpen combination

Shadowbox helps you build muscle memory. You can train and memorize all combinations and techniques you learn previously.

What is muscle memory?

Muscle memory is the phenomenon of being able to perform complex tasks with ease, accuracy, and seemingly on autopilot.

3. Correct mistakes

While shadowboxing you can watch yourself in mirror and see clearly your mistakes in throwing punches, your speed, balance, and stance.


  • Bend your knees
  • Watch your footwork (don’t cross your feet, find your perfect balance)
  • Distribute your weight properly
  • Always hands up
  • Throw fake attacks to provoke your opponent
  • Close your elbows
  • Practice moving at various speeds to create different rhythm
  • Chin always down
  • After a combination never put your hands down, always be prepared for counter attack
  • Change your angle after any combination to avoid a counter attack
  • Imagine your opponent as it is a real fight
  • Practice your defenses - parries, head evasions, blocks

These were our tips for shadowboxing! How often do you shadowbox? Leave in comments below

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