Shadow Work
Shadow boxing is where champions are refined. Work on movement, timing, and visualization without the bag. This is your mental and technical laboratory.
High knees, butt kicks, arm swings, torso twists. Get your whole body warmed up.
Practice your boxing footwork: forward, backward, lateral movement. Stay in your stance the whole time.
Throw a jab, then move. Step left and jab. Step right and jab. Circle and jab. Constant movement.
Shadow box with 1-2 and 1-2-1 combos. Focus on smooth, flowing combinations with movement between.
Add the hook! Practice 1-2-3 combinations. The hook comes from your lead hand with a bent arm.
Put it all together. Mix all your combos with footwork. Visualize an opponent.
Slow shadow boxing for 30 seconds, then full body stretch. Hold each position.