FIGHT THE INVISIBLE: SHADOW BOXING

Boxing and martial arts players often exercise shadow boxing to improve their skills, moves, techniques, and footwork. This exercise is done solo, without a partner unlike sparring. Of course, it involves all kinds of moves similar to sparring. The opponent is imaginary and it seems simple at first sight, though shadowboxing is a very effective workout, which helps improve playing level.

Here are the most useful items for a shadow boxing

1. Hand Wraps
2. A full-length mirror
3. Training Shoes

For boxing practice, a shadow boxing kit will help you establish a comprehensive routine and maintain an effective training environment.

BENEFITS OF SHADOW BOXING

Focus on self-efficiency and technique: One benefit of shadow boxing is concentration on their technique and moves without facing the attack of a real opponent when in real sparring it is tough because one needs to continue defense.

Reacting to an opponent’s moves diverts attention from one’s own moving forward. In shadowboxing, the player has the scope to analyze and improve their own moves in a controlled situation.

Skill improvement: Boxers need to move quickly and efficiently, calculating their steps. Shadowboxing helps this a lot, just like the sparring session.

Players can practice throwing punches in different directions, perfect their footwork, and develop some unique moves of their own. Balance, agility, and coordination can also be improved using this method.

Cardiovascular benefit: Besides skill and experience improvement, shadow boxing, like any other sports activity, is quite beneficial for cardiovascular conditions as well as overall health.

Continuous movement helps to increase stamina, endurance, and breathing abilities along with overall body fitness. Boxers should not delay incorporating shadowboxing into their workout schedule.

Increasing confidence: When players visualize their imaginary opponents and calculate their possible moves, shadow boxing helps to improve their mental foresight and decision-making skills.

Especially if the player practices shadowboxing near a large mirror, it is possible to monitor oneself make movements, analyze weaknesses, and improve.

Mere warm-up exercise and developed training: Shadow boxing itself is a good workout, which can be considered not only as part of boxing sport but as mere normal exercise. You see, shadowboxing requires less energy than sparring or heavy bag work.

This energy consumption is very similar to simple exercise. Again, shadow boxing helps to develop already present training to an upgraded level. Athletes can add new styles and techniques to it since it allows concentrating on self. it is also a good way to slowly cool down after a long hard training session.

Shadow boxing has many benefits, as was discussed before, but unfortunately often underrated or overlooked by coaches and players themselves. Many pay more attention to heavy bag work or sparring. We would recommend not ignoring it and practicing at the same pace as other elements of training sport.

SHADOW BOXING AT HOME, FOR BEGINNERS, FOR MMA, AND WITH WEIGHTS

At the beginning period of your entering the boxing world, we would recommend starting practicing at home, and here, shadow boxing is a great way to begin with. Keeping a heavy bag, and finding a sparring partner is not as easy as it seems. Let us take a look at various aspects of shadowboxing, regarding home training, for beginners, for MMA, and with weights. Every aspect has interesting topics to discuss.

At home: To begin shadow boxing practice at home, you need to find an isolated open place, where you won’t disturb anyone and you yourself will not be disturbed. First, you need a warm-up to loosen body muscles and prepare for intense movements.

Next, stand in a normal boxing position and begin practicing all kinds of punches, like uppercuts, hooks, jabs, and others. Increase speed gradually. Imagine an opponent in front of you and learn to pivot and dodge in different directions. Do not forget to maintain a defensive position during the whole time of training.

For beginners: When you know almost nothing about boxing as a sport and have little experience, shadow boxing is the exact method you need to begin with. Just pay more time and attention to practicing basics and moves. Do not forget the footwork and factor of balance.

For MMA: Not only a mere boxing sport, but shadow boxing is also essential to develop skills for MMA as well. If you can add some bodyweight drills, slips, and rolls to the regular shadowboxing routine, the results can be astonishing. It can even be quite helpful in real-life fights, let alone sports. MMA has a richer movement collection than boxing, so it can get enriched by MMA elements.

With weights: Another unique way to improve balance and standing force is to promote shadow boxing with weights. Simple dumbbells will do. Of course, if you never practiced weightlifting before, you should start with lighter ones and slowly increase the mass.

Your movements may become a bit slower, but not to worry, it is just a part of training. Regular practice will gradually allow you to throw punches with almost the same speed as with bare hands. And that shall be a real sign of strength on your part.

SHADOW BOXING VS HEAVY BAG: WHAT IS BETTER?

Both shadow boxing and heavy bag practice are almost equally important during training sessions. Both of the practices have their unique benefits, but no doubt, different actions have different purposes. Let us highlight the principal difference between the two as well as try to find out, which is better, if we can say it like that.

Resistance level and factor of impact: One of the main differences between the two methods is the resistance factor. Also, shadow boxing and heavy bag practice have differences in the sense of impact factor.

Shadow boxing allows an easy way of practicing throwing punches and combinations in different directions and forces, and it does not face any physical resistance. This allows the player to develop their tactics and skills with a free mind.

There is no factor of added weight. The heavy bag makes the player face weighted resistance, offering an impact to punches too. The heavy bag helps to develop endurance and strength. In terms of speed, both are the same, but the heavy bag is more helpful for developing accuracy.

The difference in sense of cardiovascular condition: Shadow boxing and heavy bag practices both are very effective in terms of physical endurance and cardiovascular condition. Stamina and endurance can be greatly improved by shadow boxing along with footwork and punching combinations.

Cardiovascular condition vastly depends on breathing rhythm and agility level. Both shadow boxing and heavy bag training can be beneficial here. On the other side, heavy bag training is essential for muscle power, and of course endurance, like in shadow boxing. Heavy bags are much like sparring opponents and provide almost the same pressure on the players.

Development of skill level and technique factor: Often boxing coaches and players suggest training emphasizing shadow boxing regarding developing technique and skills. The reason is, that in the absence of the distraction of punching a physical target, players can concentrate on their moves and proper angles.

An imaginary opponent can be fought with whatever methods the player likes to choose. On the other hand, heavy bag practice helps develop accuracy, physical strength, and punching speed. When a player faces a quick response to impact from a heavy bag, they can adjust their technique (already gained from shadow boxing).

Convenience and versatility: Many sportsmen do not have access to a heavy bag due to various reasons. They have the only option of shadow boxing.

In these terms, the latter is preferable as a convenient practice. it also does not require a special gym-like place or a coach as well. Players can even take it as a warm-up before the actual workout.

Heavy bags come along with equipment and gear like gloves, a normal training corner, wraps, and often a professional coach. Heavy bag training is more demanding, so shadowboxing is more versatile and convenient.

CONCLUSION
Shadowboxing benefits many aspects, not only boxers themselves but also martial artists of other sports. It is very helpful for developing footwork, and own technique, and improving cardiovascular condition.

Overall, when entering a boxing gym, it is best, to begin with this. Unleashing your potential as a sportsman should be started with a small step, which is exactly what shadow boxing is.