Shadow Boxing

[Faux Newbie]

So, my heavy bag at home finally gave up the ghost, probably gonna be a couple weeks before I have time to replace it, so I used it as an excuse to focus more on shadow boxing.

Yesterday's routine:
rounds=3 minutes, 30 second breaks

Round 1- footwork from right lead, normal footwork, nothing fancy, just to get the legs warmed up
Round 2- Footwork from left lead
Round 3- Combos involving kicks to strikes from right lead, light and loose
Round 4- Combos involving kicks to strikes from left lead, light and loose
Round 5- Combos involving strikes to kicks from right lead, light and loose
Round 6- Combos involving strikes to kicks from left lead, light and loose
Round 7- Combos involving footwork and evasions and switch steps
Round 8- Combos involving footwork and evasions and switch steps
Round 9- Free form, working in 1-2 new moves
Round 10- Free form, working in same 1-2 new moves
Round 11- Free form, working in same 1-2 new moves
Round 12- Free form, working in same 1-2 new moves

General rules I try to focus on-

-keeping my eyes open and aware of the space in front of me trumps concern with form, though the two must meet in the long run
-Footwork must flow from light to rooted without preference
-No stopping, dramatic pauses, etc.
-strikes must come from various steps
-feints should be a part of each round and for each technique
-in between technique, continue shuffling footwork and strategic head movement, constant movement without hopping or dragging of the feet.

[Scott R. Brown]

I love shadow boxing!

[Faux Newbie]

All my most terrifying enemies are shadows.

[Faux Newbie]

Ohmigosh, someone moved my thread.

It's Stalinism, I say. Stalinism!

Or maybe not.

[Scott R. Brown]

Ohmigosh, someone moved my thread.

It's Stalinism, I say. Stalinism!

Or maybe not.

You are supposed to keep your thread in your sewing basket, that's how you keep from losing it!

[Iron_Eagle_76]

Good sets!!

I believe shadow boxing is a great form of practice and usually work in at least two to three rounds into my circuit routine that I do, although I generally always freestyle my shadowboxing it is a great breakdown you have done to do specific training and improve.

My circuit usually go like this: 3 min rds, 1 min rests

Two rounds of freestyle shadow boxing

Two rounds of Double End Bag

Two rounds of Thai Bag (All Strikes)

One round of Jabs

One round of Body Snatcher (Here I usually do hooks, uppercuts, knees, elbows, roundhouse)

One round of Snap Kicks (I have one hard filled and one soft filled Thai bag, on the softer I do front leg roundhouse, crescents and snap kicks, techniques hard to do on a harder bag)

One round of Knee Drills on Grappling Dummy

I try and mix it up week to week, but this is the basis. Two days per week of this along with the drills and sparring while I teach plus three days of strength training works well for me.

[Scott R. Brown]

Every time I turn on the light they run away, just like strangers in the night!