Shadow Boxing Drills for Boxing Fitness
Shadow boxing drills can help you get fantastic fitness benefits by splitting up your 3-minute shadow boxing rounds into intervals. You can focus on Speed Endurance or High-Intensity fitness.
These shadow boxing drills will challenge your ability to maintain technique, speed and shape under fatiguing conditions. 👊🔥
SPEED ENDURANCE / HIGH LACTATE
10s on 10s off x 9 reps (3 minute round)📈
Go all out for 10 seconds, a high-intensity burst of non-stop punching.
Go for speed, accuracy and keep moving your feet.
The 10-second recovery is active, use your feet and a sharp jab.
HEART RATE / RED ZONE
20s on 10s off x 6 reps ❤️
Increase the intensity of your shadow boxing for 20 seconds. Throw punches in 3-4 punch combinations, as well as focussing on foot and head defences
The 10-second recovery is active, use your feet and a sharp jab.
Try both out in separate workouts. Go for 3-5 rounds for a conditioning finisher to your workouts. 👊🔥
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