Homework 1 Tony Jeffries
How to Shadow Box 101 | Complete Shadowboxing Tutorial for Beginners
Main homework. Use the structure, not just the workout pace.
Open on YouTube ↗
Future focus
Shadowboxing
In 10 months
Shadowboxing month teaches members to train without hiding behind kit. The boxer has to imagine range, defence, footwork and an opponent, not just move for show.
What
Shadowboxing
Rounds with imagined range, defence, footwork, breathing and a clear technical purpose.
How
How to use it
Coaches can give each shadow round a scenario, then connect it to bags, pads and partner work so members feel why the rehearsal matters.
Monthly pathway
Current, next and last focus
Start with the active block, look ahead to the next one, then keep last month as a reference rather than the first card.
Why it matters
Shadowboxing is rehearsal, not posing.
Shadowboxing is where boxers learn to organise themselves without equipment. It fails when it becomes posing or random movement.
The KB shadowboxing videos are useful because they frame the round: stance, movement, defence, breathing and purpose.
For juniors, shadowboxing builds attention and imagination. For adults, it is the easiest place to slow a habit down and make it honest.
Coaches will be watching whether the boxer can name the opponent, range and finish of the round.
Video homework
Watch before or after class
Use these clips before class or as a reminder afterwards. Each one also opens on YouTube if you want to save it.
Homework 2 My Boxing Coach
Boxing for Beginners: 7 Steps to Great Shadow Boxing
Simple checklist for beginners and juniors.
Open on YouTube ↗ Homework 3 Tony Jeffries
Shadow Boxing Drill That Will Imporve your skills in 1 day
Use as a drill idea for purposeful rounds.
Open on YouTube ↗ Homework 4 Tony Jeffries
20 Minute Boxing Workout at Home | Boxercise
Good for home activity, but keep club focus on technique over fitness volume.
Open on YouTube ↗Fighters to study
Do not copy the whole fighter. Copy the useful detail.
Muhammad Ali
Rhythm, imagination and foot movement.
Look for feints and exits in the shadow work.
Study video ↗Vasiliy Lomachenko
Shadowboxing that rehearses angles and reactions.
Track the imagined opponent.
Study video ↗Manny Pacquiao
Loose shoulders and rhythm while moving.
Notice the breathing and reset.
Study video ↗Oleksandr Usyk
Calm movement with tactical imagination.
Look at how he changes position after punching.
Study video ↗What classes will feel like
The month builds in layers
Week 1
Shape and breath
Slow shadow rounds with stance, guard, breathing and no wasted movement.
Week 2
Add an opponent
Imagine a jab coming back, then defend or exit after each action.
Week 3
Add footwork
Entries, pivots and resets without drifting out of stance.
Week 4
Add round goals
Each round has one technical goal: jab, exit, counter, angle or defence.
Example drills
Drills coaches may use this month
Beginners
Silent shape round
No power, no speed. Stance, breath, guard and slow punches only.
Strip the round back until the boxer can control themselves.
All levels
Imaginary jab return
After every punch, boxer reacts to an imagined jab.
This stops shadowboxing becoming attack-only.
Intermediate
Corner escape shadow
Boxer starts near a wall or marker, works out with steps and pivots.
Keep it controlled. The point is ring awareness.
All levels
Coach scenario round
Coach calls a scenario: taller boxer, pressure boxer, southpaw, tired last minute.
The boxer should adapt the round, not just repeat favourite moves.
Member note
Bring this into the gym.
If you can shadowbox with purpose, every other station in the gym gets better.
Check timetable