Shadow Boxing - Boxing Training Foundation

Video Timed-point

5 12:00

Introduction

As long as boxing has existed, it is fair to assume that those partaking in the sport have ‘shadow boxed.' In brief, shadow boxing is boxing without a physical opponent present. Shadow boxing allows you to try out many of the skills of boxing before using those skills on a heavy bag or indeed a live opponent.

Shadow boxing is generally undertaken towards the start of the session, after the warm-up but before the ‘heavier impacts’ of the bag work. This said, most boxers occupy any spare moments with a burst of shadow boxing.

Shadow boxing should absolutely NOT be confused with the 'competition-speed' sections of the Foundation Drills within the Boxing Training Foundation. It is very important in shadow boxing not to restrict yourself with repetitive movement. Within the Boxing Training Foundation, I have continued the elements of the Foundation Drills through the shadow boxing and heavy bag phases to aid your learning. As you develop, you really do need to get adventurous with your shadow boxing and vary your approach. I'll give you some suggestions in a moment, but first, here are a few things to understand about shadow boxing.

Some people consider shadow boxing to be part of a warm-up, not me.

Shadow boxing is a very important aspect of training in it's own right.

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There are no lines on the floor (as with drills,) your emphasis should be on movement.

Visualise an opponent and place a target. I mentioned that there is no physical opponent present. Well, your job is to put that physical opponent in there. Mirrors can help with this, as with a mirror you can see what an opponent would see, but a mirror should not become an absolute part of shadow boxing as this too might restrict movement.

Accelerate your shots onto a target, snapping back the head of the

‘opponent.' Don't allow the punches to go through the target before eventually finding their way back to the guard position. This is a bad habit. Think about it, when your fist hits a solid object it does not continue to travel for 2 feet beyond that object. Your fist pretty much stops, and the force is passed into the object. So let's train for that situation and let’s not train for missing the target.

I've said this before and I'll say it again, work for the full round, even if this involves only keeping your hands up and maintaining your stance.

Don't lose your form and keep your discipline!

In between rounds, breath in deeply through your nose, then out through your mouth; don't pant like a dog. Focus on the next round.

So what about some options for adding some spice to shadow boxing? Have a think about some of the following points:

To make improvements to your hand speed, why not grab a 1lb or 2lb weight in each hand. Use these weights for a round, and then dispense with them for the next round. You should feel a pretty instant improvement in hand speed. Make this a regular part of your shadow boxing.

‘Theme' your rounds. For example, in round 1, visualize an opponent who is looking to put a lot of pressure on you, constantly attacking with reckless abandon! Use lots of side steps, pivots and shots to build an

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effective 'fighting retreat.' In round 2, turn the tables and you chase down your opponent, thinking about adding some of the elements of the mobility drills (slips, rolls and ducks.)

Watch other boxers, both on TV (or the boxing fan's best friend YouTube) and if you are at a gym the boxers there. Try to spot some of the skills that they use. Try to spot the subtle bits; pivots, hand-defences and footwork, and look to use some of those for a round. Basically, mimic your favourite fighters.

OK, keeping that stuff in mind, let's check out the demo of the shadow boxing within the Boxing Training Foundation.

Page 104 Shadow Boxing Demonstration

Video Timed-point

5 16:18

Round 1

Timed-Point: 16:21

Single jabs with movement. Trying to maintain a roughly equal distance between the feet. At 16:40, I duck twice. This ducking was not an action that I was aware I was doing, it's simply that an inherent element of my boxing style is the desire to ensure that my head does not stay in the same place for too long. Notice also that my right hand stays high as the jab is thrown, avoiding leaving a gap in the defences.

Around the 17:08 second mark where I pivot. Again, this was not a conscious action; pivoting is covered in Foundation Drill #5, and we are in the first minute of round 1 where I am attempting to isolate the single jab with movement. There are two other bits of information that you should glean from this observation:

The pivot is a very important and versatile skill

Repetition over time will result in reinforcement and the sub-conscious execution of skills.

From 17:19 onwards, we begin the process of 'doubling up' the jab, both on the attack and the retreat (Foundation Drill #2). What should stand out more about this first round is the difference between shadow boxing and the Foundation and Mobility Drills. Within the drills, we are methodical, precise and almost robotic.

In shadow boxing we can see that there is much more freedom, a willingness and

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desire to move freely and attempt to develop the rhythm that successful boxing demands.

Round 2

Timed-point: 18:30

We can see right from the outset of round 2 that there is more of a threat. Why?

Because we are 'bringing forward the big guns' in the shape of the straight back hand (incorporating elements of Foundation Drill #3). The double jab/back hand is used regularly, and at 2:40 we see the one-two/one-two on the attack, carried out with speed and aggression but in complete control because we are ensuring that the feet are static when throwing the back hand but are moving when throwing the jabs.

At 19:39 we see the first body attack, a straight back hand to the body following a jab to the head. You'll note that as with Foundation Drill #4 the straight back hand is thrown to the body in the same way as to the head, but combining it with the duck. Avoid punching down towards the target with straight shots as this means that your hands are away from the guard position for a split second longer than they need to be.

At 19:51 we see the first lay back, providing a main method of putting maximum pressure on the opponent by delivering sharp, powerful counter punches. This is the first of many lay backs used during this part of the round. At 20:19 the mid-range left hook is used, in particular combined with the move in to transfer from long range to mid-range. This is described in some detail in Foundation Drill #3 so check that out again for more on this.

At the end of the round BREATHE DEEPLY!

Page 106 Round 3

Timed-point: 20:40

We open the round 20:50 by combining the pivot with jabs and hooks, as in Foundation Drill #5. We pivot both in clockwise and counter-clockwise directions, with the former feeling more 'fluid' to me, as I'm an orthodox. If you are a southpaw, then it will feel more natural for you to pivot counter-clockwise.

For the first minute or so of the round, we take the 'centre of the ring', allowing the opponent to move around us. You will see the left hook combine with the pivot regularly throughout the round, and in general we can see that the punch rate has risen; it is always a good thing to try and finish strongly.

We are also seeing the beginnings of 4 and 5 punch combinations, interspersed with the lay back and short, explosive foot movements in and out.

Around 22:40, we see the pivot in both directions whilst still throwing shots;

maximum elusiveness combined with a high punch-rate, which is a sure-fire way to boxing success

And there you have it. After those 3 rounds of shadow boxing you are now primed and ready to wreak havoc on the heavy bag. Go glove up...

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In document Boxing Training Foundation (Page 101-107)