shadowboxing - worthwhile, or...

[gregimotis]

I don't understand shadowboxing and I never have.

I once asked an instructor (Thai boxing and boxing background) why bother with it, and he laughed the question off as if it were too obvious to even ask. I posted once on this forum and got a similar response. I'm asking again - if your answer is anywhere akin to 'You're an idiot for even asking such a stupid question', please be a dear and go troll the Bruce vs. Ghengis Khan threads for a bit, thanks.



Here's my question:

What am I supposed to be gaining from shadowboxing that I don't gain from heavy bag, focus mitts, and sparring and what might I be doing wrong that I'm not gaining it?


Now here's my reasoning:

I can work all my form with focus mitts and sparring (maybe light sparring for form). I can work power on the bag. I can work footwork with the mitts, distance and timing with mitts and sparring.
It seems to me that shadow boxing - which has the least feedback of the four mentioned training techniques - encourages bad habits. Bad footwork, bad punching, ineffective combinations; all have no negative consequences when shadowboxing.

That it may be a good warm-up doesn't address the question because there are lots of good warm-ups.

I'm also not talking about specific drills which might be done solo without a bag - such as working in a mirror or working footwork around a given point on the floor. I'm talking about setting the round timer and pretending to have a spar. Why not just get a sparring partner and go light?

I can't believe fighters have been wasting thier time with this excersize for so long, but I just don't see it. Appreciate the help.

[Tom Yum]

I don't understand shadowboxing and I never have.

I once asked an instructor (Thai boxing and boxing background) why bother with it, and he laughed the question off as if it were too obvious to even ask. I posted once on this forum and got a similar response. I'm asking again - if your answer is anywhere akin to 'You're an idiot for even asking such a stupid question', please be a dear and go troll the Bruce vs. Ghengis Khan threads for a bit, thanks. .

Shadow boxing helps you develop agility, apply your footwork, help you warm up, strengthen your ability to develop those strong neural pathways so that your techniques become second nature.

Focus mitts are great for timing, distancing, hand speed, aim, defense and general fitness.

Heavy bag is great for power development and conditioning.

Here's my question:

What am I supposed to be gaining from shadowboxing that I don't gain from heavy bag, focus mitts, and sparring and what might I be doing wrong that I'm not gaining it?


Now here's my reasoning:

I can work all my form with focus mitts and sparring (maybe light sparring for form). I can work power on the bag. I can work footwork with the mitts, distance and timing with mitts and sparring. It seems to me that shadow boxing - which has the least feedback of the four mentioned training techniques - encourages bad habits. Bad footwork, bad punching, ineffective combinations; all have no negative consequences when shadowboxing.

That it may be a good warm-up doesn't address the question because there are lots of good warm-ups. I'm also not talking about specific drills which might be done solo without a bag - such as working in a mirror or working footwork around a given point on the floor. I'm talking about setting the round timer and pretending to have a spar. Why not just get a sparring partner and go light?

I can't believe fighters have been wasting thier time with this excersize for so long, but I just don't see it. Appreciate the help.

When you mentally rehearse something, they say that it improves your ability to do it. The difference is that while you are shadow boxing, you are not only warming up; you are also mentally rehearsing through a sparring session.

Shadow boxing is like a fight prep kata if that makes sense.

The difference is that shadow boxing doesn't pretend that you are fighting off 10 attackers and leaving yourself exposed shot after shot.

[HtTKar]

Well,
You should shadowbox in front of a mirror for form, while practicing your footwork around given points; bobbing, weaving, slipping, and verifying you are not telegraphing intentions. But I do mostly agree with you. If you have access to focus pads, punching bags, and sparring partners All The Time, then shadowboxing does little else than just warm up your muscles. However, most people do not have access to training partners all the time, so shadowboxing gives them an opportunity to work on their combos. I also agree that it can lead to bad form if your not shadowboxing under the watchful eye of the experienced. Focus pads, bag work, and sparring is where its at. But thats just my opinion. Since I'm definitly no professional, take it with a grain of salt. You know what else though, shadowboxing in front of a mirror can make you feel like a real mean SOB, ready to take on anyone. The attitude gained can definitly boost self-esteem and make you better mentally prepared to fight your heart out.

[Blue Wave Gym]

benefits of shadowboxing

1. yes you can warm up many different way, but warming up using the exact motions you will use later in your workout, but much more intensely, prepares your joints and muscles for that exact kind of action. Think of it like this, why do most people start their weightlifting workout using only the bar with no weights on for at least 10 reps,answer: to prepare your muscles and nervous system.
2. when learing a new skill(say an new type of punch or a punch combo) you should first work on that motion in an isolated way, If you are having trouble doing something with proper form without using any equipment, than your form will really suck when to add resistance to the equation.Also you may not be good enought with a particular movement to land it correctly on a piece of equipment(speaking mainly of a double end or speed bag)
3. as far as for footwork, think of this, many people have problems fighting/throwing punches while backing up,no matter how much backwards jogging they do(yea i saw that tape too) they still have problems cordinating retreating footwork with combonation punches,so practicing without some one following you with a pad first is helpful.If you're tripping over you feet when doing something solo then adding reststance won't help much.First train your motor system to preform the skill then add resistance.Finally look at pro-boxers warming up ,their shadowboxing is top notch and their hand speed is amazing could their be a connection? after shadow boxing they hit the pads then it's fight time.BTW shadow boxing won't beat you up like the heavy bag can when you're pounding away 7 days a week.If you ever hurt your hand you'll come to love shadow boxing, unlesss you like being idle.

[gregimotis]

Thanks for the responses. Good things to think over here.