All of us have observed athletes shadow boxing. Shadow boxing is the art of moving around by yourself as if you are in a boxing match; throwing punches in the air, moving in and out, and fending off imaginary punches thrown by an opponent that is not there. It is as old as boxing, with fighters honing their skills as they warm up to begin training, or shadow boxing to cool down after an intense training session. Fighters also shadow box before a match to prepare themselves mentally.
When done properly, shadow boxing will improve one’s overall boxing skills, endurance, footwork, flow, quickness, and strength. One can shadow box anywhere to work on specific punches and combinations, as well as work on footwork and defensive moves. It is most helpful if performed in front of a mirror, as you will receive immediate feedback.