The first training method, shadow boxing is one of the most important and most overlooked training methods. Shadow boxing is the best way to develop technical skill.

This is the time to work on and develop the technical aspects of every element of your game including stance, footwork, body mechanics, strikes and even defense. Guro Dan Inosanto once told me something like this: “Martial arts is the process of becoming familiar with your body and how it moves.” Shadow boxing is the best way to do this.

  

When you refine your technique during shadow boxing, you’ll see improvement in your pad work, bag work, sparring etc. There is no time during a three minute round of sparring or pad work for example to try to improve every detail and calibration of your left hook delivery. During shadow boxing, you have plenty of time to perfect each movement and make it your own.

  

Many of the best Muay Thai fighters in Thailand will spend as much as two hours per day on shadow boxing alone. One great thing about shadow boxing is that you don’t need a partner to do it and you don’t even need to be in the gym. It is helpful if you have a mirror so you can critique your own movement but it’s not necessary. The reason why they call it shadow boxing is because in the old days fighters would watch their own shadows during training. Visualizing an imaginary opponent in front of you makes it more realistic. Shadow boxing is a great way to warm up before getting into more intense training like pad work.

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