Shadow Boxing 101

One of the easiest ways to take your Boxing or Muay Thai to the next level is through shadow boxing. Shadow boxing is when a boxer moves around throwing strikes at the air. It is usually performed in front of a mirror, which helps you become more self-aware as you become conscious of how your muscles, joints and limbs move each time you throw a strike. It helps you to completely focus, allowing you to monitor the most minute of details.

As a student, you’ll notice that your instructor always begins a class with a few rounds of shadow boxing to get you acquainted with new techniques and combinations, as well as to warm up for the rest of the session. As awkward as it may seem, taking the time to shadow box before and after Boxing or Muay Thai class will improve your technical knowledge, rhythm, footwork, and form by leaps and bounds.

If you’ve been wondering how to start shadow boxing for Boxing or Muay Thai, look no further. Today, Evolve Daily shares Shadow Boxing 101:

1) Get into your proper fighting stance

Regardless of whether you are training Boxing or Muay Thai, you must get into your proper fighting stance before you start shadow boxing. Even if you are just shadow boxing, it is important to always start in proper fighting stance. This will enforce the habit and make it easier for you to execute the techniques you’ve learned in class. All great boxers know that great technique and fighting skills start from having a great stance.

 

2) Have a goal

Shadow boxing is a great way to warm-up before a workout.

Shadow boxing is a great way to warm-up before a workout.

There’s no point in shadow boxing if you don’t have a goal. Why waste time and energy and not work towards something? As you know, shadow boxing helps you familiarize yourself with the concepts and techniques you’ve learned in class, to warm up and work on your coordination and footwork. Think about which of these things you want to work on and go for it! Set a few rounds aside before or after class and focus on your goal.

 

3) Shadow boxing can be a great workout too!

Multiple-time Muay Thai World Champion and ONE Superstar Dejdamrong Sor Amnuaysirichoke trains hard at the Evolve MMA Fighters Program.

Multiple-time Muay Thai World Champion and ONE Superstar Dejdamrong Sor Amnuaysirichoke trains hard at the Evolve MMA Fighters Program.

If you’ve ever watched a pro Muay Thai or boxer shadow box, you’ll know how much of a sweat they can work up just by shadow boxing. You can do the same by gradually adding more force and exertion into your strikes. Start by warming up with a few punches to loosen your shoulders and push kicks. Once you’re warmed up, you can add more torque into your strikes.

 

4) Picture an opponent in front of you

Adding shadow boxing to your training repertoire could take your Muay Thai or Boxing to the next level.

Adding shadow boxing to your training repertoire could take your Muay Thai or Boxing to the next level.

Because you’re shadow boxing on your own, it’s easy to slip into bad habits. To prevent this from happening, visualize yourself inside the ring, fighting an opponent. Use proper head and body movement, just as you would if you were trying to land or evade strikes. Stay on the balls of your feet, keep on moving and always come back to your stance after you land your strikes.

 

5) Focus on specific movements

Dedicate one round of shadow boxing to focus on a specific movement and the next round to work on another. For example, in the first round, you can concentrate on your footwork, incorporating jabs as you move around. In the second round, you can work on your defense, checking kicks, knees and teeps. If you want to, you can add one more round and work on combining all that you’ve done in the first two rounds.

 

If you’re looking for an easy way to get better at Muay Thai or Boxing, try shadow boxing. You don’t need any equipment or partner – all you need is focus and dedication to commit to achieving your shadow boxing goals. Should you find yourself injured or feeling like you’ve overtrained, shadow boxing is another great option for you to still work on your technique. So go on, try these shadow boxing tips out and take your Muay Thai or Boxing to the next level!

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