The Utility of Shadow-Boxing

[forero]

My question is this:
What is the utility of Shadow-Boxing? (I'm not saying it's useless, I'm just trying to understand more of why I do it)

As far as I can see it's a damned fine aerobic exercise, and it seems to build stamina.

What about accuracy? Would that be better built by targeting specific thing

Strength? It seems to build the muscles you don't necessarily want to build, those for pulling your punches and such.

Speed? Does it build speed or does it encourage you to punch slower so that it's easier to pull back.


Would you say it can encourage bad form? By allowing one to throw flopp wristed punches without tactile feedback(ow my f*cking wrist)...?

Thoughts, ideas & opinions welcome

[Moi]

Movement. Stiching combinations together.

It's encouraging good technique

Try it visualising an imaginary opponent.

[Kuma]

Shadowboxing is very important. If you do it right, you're working on footwork, stamina, combinations, speed, staying relaxed, and flowing with your techniques. Jack Dempsey once said it was second only to sparring.

[slipthejab]

It's a superb drill for working out combinations and counters in your head I work it into every session:
http://ignite-strength.blogspot.com/2010/07/ignite-sc-shadow-box-bodyweight-circuit.html

add a slip line in and you're on your way to good head movement. Here's my version of it:
YouTube- IGNITE SC - slip line drills

[Moi]

add a slip line in and you're on your way to good head movement. Here's my version of it:
http://www.youtube.com/watch?v=nw5Tmo3Ky6s

Used to have that set-up in the living room. Nicked it from Rocky

[Kuma]

Used to have that set-up in the living room. Nicked it from Rocky

Unfortunately for you, he wants it back.

[simon s]

Shadow boxing is a must to develop consistancy, but it can develop into sloppy work if there is no feed back from the coach/instructor.

If the coach is not available it is imperative that the shadow boxing is either done in front of a mirror; or a video camera is used in the aid of correcting faults.

It is very important to visualise an opponent in front of you, with the mindset that you are switched on.

Shadow boxing helps co-ordination and we use it a lot for shape shifting. Shape shifting is where an awkward student gains feel for what they are doing, much like a golfer does a practice swing before hitting the ball. It also aid balance, footwork, lines of attack (imagining cutting off imaginary opponents).

In my private lessons I put a strip of tape down the centre line of the mirror, with strips across the line of the hands (guard) and the line of the hips. This assists the student in seeing if the hips rotate correctly, checking the height of the guard, slipping just enough past centre line while maintaining balance and so on.

Shadow boxing is a fantastic tool when the specific drills are broken down, for instance, footwork only, bobbing, weaving and ducking only (no punches), working just the jab etc.

I also try not to punch with extended arms when I shadow box, just a very short range of motion. I really work the legs and body mechanics rather than arm shots. In addition you should pull the hips back, not the arm as you suggested. People should experiment with that statement when doing a kick such as the roundhouse, or Thai kicks, pull the hips back, not the leg (it is faster).

[6footgeek]

Since we're talking about the subject anyways. Any tips or tutorials for doing shadow boxing properly?
I'm not going to my dojo for a few weeks cuz i've got final exams coming up. but i wanna keep working on my techniques at home.

[simon s]

Since we're talking about the subject anyways. Any tips or tutorials for doing shadow boxing properly?
I wanna keep working on my techniques at home.

Themed rounds are always good, you could structure a routine as follws: -

Round 1. Footwork only, with relaxation and technique being the key. Throw in some defensive moves, slipping, ducking, parries and blocks. Also being as we are on footwork visualise evading your opponent, then force him back, cut him off and so on.
Check out Slip's clip earlier in the thread, see how relaxed he looks, nothing forced.

Round 2.
Start to use the punches in this round. Keep it simple starting with just the jab and cross. Remember fluidity, I mentioned shape shifting, shadow boxing is a tool to improve your skill set, so you must visualise an opponent in front of you, it is no good just going through the motions.
Just work single direct attacks in this round. Single direct attack is simply punching or kicking an opponent at the precise moment of an opening. Single direct attack requires mastery of timing, range and speed and can be used as a pre-cursor to attack by combination. Visual recognition is important in understanding which and when each punch or kick should be utilised.

Round 3.
Attack by combination. A series of two of more attacking motions that flow from one to another naturally. An important point here is although used in conjunction with feints and all other forms of attack such as a single direct attack, in attack by combination each blow in the series in intended to score. This requires economical motion, tight defence, speed, surprise and determination in execution.

Round 4.
Progressive indirect attack. This is where the real skill comes in. This differs from attack by combination in that, in PIA, only the final blow is intended to score. Progressive indirect attack uses feints and false attacks to draw a reaction from the opponent, to induce the execution of a block or other defensive motion, then deceive the defensive move to score on another line of attack. The initial feint or false attack should bridge the distance by at least a half, leaving your final motion only the last half of the distance. Progressive indirect attack is a single forward motion without withdrawal.

So there is a basic four round shadow boxing session. I am a big fan of structured rounds, it adds variety and stops you getting bored and really assists with the shape shifting I keep talking about.

Let us know how it goes. :cool:

[6footgeek]

thanks for the post Simon S. I'll work with shadowboxing daily and let you know my progress after my exams =)

[simon s]

thanks for the post Simon S. I'll work with shadowboxing daily and let you know my progress after my exams =)

Thank you, hope the exams go well.

I have just added some information for you on the Five Ways of Attack on my blog.