Boxing · Footwork · Punching · Warm-up

Shadow boxing rounds

Three rounds of shadow boxing with a theme each: footwork, jab, combinations.

S1S2S3S4S5S6
Start / 5
Time
10 min
Players
1–30
Age
U8+
Area
Gym floor
Equipment
round timer

Setup

  1. Boxers spread out with space to move; a timer on 2-minute rounds.

How it runs

  1. Round one: footwork only, no punches.
  2. Round two: jab and move.
  3. Round three: free combinations, finishing every one with a move.

Coaching points

  • Stay on the balls of the feet, never cross them.
  • Hands return to the chin after every punch.
  • Breathe out sharply with each punch.

Common mistakes

  • Punching while flat-footed.
  • Dropping the rear hand on the jab.

Say it: “Move, punch, move.”

Make it harder

  • Mirror a partner's movement.
  • 3-minute rounds.

Make it easier

  • 90-second rounds.
  • Stand and punch for round two.

Reviewed by the Sportdify coaching team.