10-Minute Shadow Boxing Routine

Shadow boxing is the single most important training drill in boxing. No equipment needed. Just space, a mirror (optional), and focus.

Round 1 (3 min): Movement + jab

• Move around the space in boxing stance. Throw single jabs. Focus on returning the hand to guard position after every punch. Move your feet between punches.

Round 2 (3 min): Combinations

• Jab-cross (1-2). Jab-jab-cross (1-1-2). Jab-cross-hook (1-2-3). Throw 4-6 punch combos then move.

Round 3 (3 min): Defense + counters

• Slip imaginary punches (move head off the center line), then counter with a combination. Practice rolling under hooks. Block and counter.

Cool down (1 min)

• Light movement, arms loose, deep breathing.