Articles, Blog

Beginner Shadow Boxing | Shadow Boxing For Non-competitive Boxers

September 16, 2019

All right! So in this video, we’re going
to go over beginner shadow boxing. Basically when you’re
out there shadow boxing, and you don’t have a reference point,
you haven’t sparred, you haven’t had any fights yet,
often people are not sure what to do, and in their own words,
what I often hear is, “Yeah, like, when I’m shadow boxing,
sometimes I just feel stupid!” And this is a thing for a lot of people
who haven’t sparred yet, or maybe don’t have
that reference point, when they get into shadow boxing,
they’re not really sure what to do or even what state of mind to be in. When it comes down to shadow boxing, you know it’s a part
of a solid boxing plan, you know it’s part
of a good boxing workout. And sometimes you don’t have a choice. You’re in a gym setting, whether it’s competitive boxing
or fitness boxing, And the coach says,
“All right, time to shadow box. Ready? Go!” And for a lot of people this can be
a daunting and painful experience, it’s not the same as hitting the pads, it’s not the same as combos
being called out bang on the bag, it’s not the same as partner drills, So, how do you get in the mindset? How do you know what to do? Well in this video,
I’m going to break that down for you. And I just got back from Ireland,
I was in Waterford County in Ireland, did a couple of seminars over there for Mark White Taekwondo & Fitness, and I’ll probably do
more of these travelling seminars to where I have the biggest following. And so far it looks like London,
New York, LA, would be the top spots. Potentially Amsterdam as well, and potentially Chicago or Philadelphia depending on how the numbers stack up. If you would be interested
in a seminar in your city, Please leave your city name
in the comment section below, drop your city name. Some of you who haven’t sparred yet,
or had a competitive boxing match, may still have reference points from schoolyard scraps, street fights, and even though they may not
have been official boxing matches, They really can get you
into a reference point. Because when you’re there,
starting your shadow boxing, you could think back to that scrap, and that’s definitely going
to make you feel some type of way. The general state of mind
for good shadow boxing I would describe as
alert aggressiveness. Alert reactivity. You’ve got to get the job done. Because for some people, it’s
not always easy to visualize yourself punching someone, or hitting someone,
and I know that’s the nature of the sport, but for many of you out there
who are just getting started, it doesn’t really appeal
to you to picture yourself punching somebody else in the face. So here are the steps
to get into that groove, so you can start feeling loose and
having more fun with your shadow boxing, And so that essentially when you’re out
there, you’re not feeling… Stupid! So the first thing is when you’re
about to start shadow boxing, the bell goes, either you’re going
to start shadow boxing the coach, or whoever’s guiding the session, or whether you’re self-guided,
you’re going to start. The first thing that you
need to do is start moving. Nobody said that you had to punch,
at least not yet. So the first thing you’re going to do,
is you’re going to move left and right. The easiest way to picture this is just imagine there’s
a hula hoop in front of you, and all you’re going to do
is move around it. You’re going to move around it, maybe move close to it,
maybe move away from it, until you decide, “All right,
now I’m going to throw a punch.” So first thing is,
is get into your footwork groove. If you want to see a boxer do this,
one of my favorites is Miguel Coto. Watch a session of Miguel Coto training, or watch old Muhammad Ali
training sessions, and you’re going to see some
beautiful footwork, beautiful movement, first things first, you’ve
got to start moving left and right. Okay so now you’re moving,
now you’re in your groove. Next thing is, you have
to hit your target. The first thing you have to understand
before you hit your target is that you are out of range
from this target, it is not necessarily
right there in front of you, you’re going to have to travel
a little bit to get to it. Whether it’s a focus pad,
whether it’s a bag, whether it’s an opponent,
or whether it’s a double end bag, you will need to– to make sense
with the whole boxing rhythm to close the distance. Now if you want
a representation of this, the easiest way to think about it is,
as you’re moving around your hula hoop, in the center of you,
at eye level, in front of you, is a ball. Now imagine it’s like a game. When the ball lights up, it’s going
to light up for one or two seconds, boom! You’ve got to hit it, as many
times as you can while it’s lit up. So you’re moving around,
you’re staring at this ball, it lights up,
boom boom boom boom! And you’re going to step in,
you’ve got to step in, step into that hula hoop,
step into that circle, and hit that ball. That’s an easy way to think about it. If you are more of an auditory person,
not so much of a visual person, you can picture the ball in front of you,
or you can stare sort of in the center, moving around your hula hoop,
moving around your circle, and just tell yourself, “Go.” And as soon as you
tell yourself, “Go,” you go. Boom boom boom boom boom,
with your combo. All right, so you have the general idea, You’re moving around,
you’re moving around in a circle, and at some point,
this ball is going to light up or you’re going to tell yourself, “Go,” and you’re going to step
into the center and throw your combo. So here comes your next problem:
what are you going to throw? What combo is it going to be? What combo are you going to throw
that kind of makes sense? Well, most of the time
it’s going to start with a jab. So you can sort of start with that. And it’s either going to be
a jab to the head, it’s either going to be
a jab to the body, maybe you’re going
to slip and throw the jab, and if you want to know
more about the jab, definitely check out my free jab video. Everything you need
to know about the jab, it’s going to cover a lot
about distance and starting combos, it’s all in there,
definitely check out that video. So you have an idea
to start with the jab, okay, what else are you
going to put after the jab? It’s kind of like when you’re
going to go to a club, when you’re going
to go out dancing. You’ve got to have
at least your basic move, you’ve got to have
at least your basic move that’s going to keep you
in the groove most of the night. And that’s going to be,
essentially, your two-step. So you’ve got to have the equivalent
of a two-step in boxing. And your two-step in boxing
is going to be your basic combo, usually your one-two,
your jab-cross, or your one-one-two,
that’s where it all starts. And if you’re out there
on the dance floor feeling fly, feeling good about yourself, that’s when you can
bring in extra dance moves to really show off and really impress. In boxing you’ve got
your one-two jab-cross, you’ve got your one-one-two
double jab-cross, it can be anything after that, and that’s
where you’ve got to put things together, if you want ideas for combos, check out my interactive
home boxing workouts, you can check out my app, which has–
which develops free combos for you, just try to get down–
there’s combos everywhere! Combos on my website,
in my blog, combos on my other videos, try to get down about
four to five combos that you like. These are what you’re going to go with, and from there, you can build
tons and tons and tons of variation. Okay, so you’ve got that. You’re not necessarily picturing
yourself hurting somebody, you’ve got your ball in front of you,
either it lights up, or you hear an auditory cue
in your mind that says, “Go!” You step in, Boom boom boom boom!
You throw your punch. What do you do when you’re done? Now you have to get out. It’s like in basketball,
you’ve got three seconds in the key. You’ve only got so much time
that you’re allowed to be in there throwing combos,
and then you’ve got to get out. Okay, there are a ton of ways
to get out after your combo. The most basic way is that
wherever you went in, you get back out that way. And then you start
moving around your hula hoop again, then you start dancing
around in a circle. But if you want more,
check out my exit strategies video, I’m going to leave a link right here, check out that video, and that’s
going to give you a ton of ways to get out after you step in
and throw your combo. Okay, so you’ve got the basic idea down. You’re going to be circling around,
moving with footwork, stepping in to attack,
and then getting out. It does require
a little bit of homework. I suggest you at least have
four or five combos that you like, that you can easily go with. And all you’ve got to do
is visualize the target, and have– give yourself a cue point. So you’ve got a target
you’re moving around, either the cue is visual
or it’s auditory in your mind, or you can program one of my apps
to give you a cue, like, to say the number one,
and then you go, and then you bang that out
as fast as you can, and then you’ve got to get out. So these are my guidelines and ideas
for how to have fun shadow boxing, how to keep it relevant, how to get a good workout
and how to not feel stupid doing it. In the meantime, get working, and I hope this stuff
really helps you build the sequencing and the confidence and fun
into your shadow boxing.


  • Reply Hamza From Bahrain December 31, 2018 at 7:10 am

    Said Mohammed Ali in Arabic accent 👍

  • Reply Franco Tarulli January 5, 2019 at 9:59 pm

    Come out to Halifax, Nova Scotia, Canada. Lots of great talent here.

  • Reply Raphie Dee January 8, 2019 at 9:24 pm

    Come in Montreal for a seminar please, it would be amazing!

  • Reply Hannibal Lecter January 10, 2019 at 7:11 am

    try this combo X X X O L L L Y

  • Reply Team Barraza January 13, 2019 at 12:54 am

    Santa Ana, California

  • Reply Horatio Redgreenblue January 13, 2019 at 3:23 pm

    starts 1:45

  • Reply Abhay Dhotrekar January 18, 2019 at 5:50 pm

    Combos everywhere. Even at Subway.

  • Reply Nutsa Kukhianidze January 26, 2019 at 10:21 pm

    Amsterdam, NL

  • Reply Todd DeBato January 28, 2019 at 11:15 am

    Katy Gracie Barra
    I'm going to be great, I just need a little help. I would love a seminar.


  • Reply Brandon Smith February 13, 2019 at 5:11 am

    Pittsburgh, pa.
    Love your videos, they have been a tremendous help. Thank you for taking the time and sharing your love/experience with all of us.

  • Reply Devon Yeider February 13, 2019 at 11:10 pm


  • Reply Dimebag Darrell February 18, 2019 at 6:12 am

    Glad that you want to punch the beibs…. I see that you're a man of culture as well!!!

  • Reply Maria Mataleo February 19, 2019 at 4:03 pm

    Portland, Springfield, Salem, Eugene

  • Reply Erminio Vrandi February 21, 2019 at 8:47 am

    Thx you! Great vid for total beginners like me, you totally hit the issue of visualizing

  • Reply Ricardo Macias February 22, 2019 at 9:40 pm

    "Thank you for the knowledge". R.M.

  • Reply {BLITZ NATION} NORTHERN FRONTIER February 24, 2019 at 4:50 am

    Why do you look like Nate Diaz from UFC?

  • Reply andy martin February 26, 2019 at 7:03 am

    I'm a "mature" beginner at 52, any advice on protecting joints when shadow boxing, IE: is it preferable not to lock out the elbows ?

  • Reply TheCentification March 2, 2019 at 2:00 pm

    Do you have Dutch ancestry?

  • Reply Skyone March 2, 2019 at 10:32 pm


  • Reply joe tribal March 3, 2019 at 9:05 am

    Mauritius Island watching Respect bro!!

  • Reply Mario Vega March 4, 2019 at 6:30 pm

    Most excellent!

  • Reply Mason March 5, 2019 at 12:17 am


  • Reply Tomas Paul March 5, 2019 at 11:56 am

    Libya , tripoli is my city

  • Reply Broly March 8, 2019 at 5:16 am

    I definitely picture myself punching Justin Bieber

  • Reply Big Sam March 8, 2019 at 12:26 pm

    thanks alot man realy improving my shadowboxing, realy clear and straight forward advice

  • Reply Destroyer Agar March 9, 2019 at 3:20 am

    Thanks man! That was funny, informative, and helpful.

  • Reply hansatax March 9, 2019 at 3:30 pm

    u are fucking good tnx man you are realy helping me tnx

  • Reply Bruno Chirinos March 9, 2019 at 10:04 pm

    Arequipa, Perú

  • Reply Steven Rivera March 15, 2019 at 3:01 am

    Love the vids brother does anybody ever ask u if u Angel manfredy..lmao..jk u remind me of him tho

  • Reply Lord Royce March 15, 2019 at 4:20 pm

    This is the best teacher right here.

    I was thinking why would I want to picture punching somebody in the face…
    Why would I want to punch somebody in the face….

    And Justin briber did the trick. Now I know my reference face at least.

  • Reply Mark P. Ray Jackson March 18, 2019 at 9:03 pm

    I showed this to my lil bro the other day, i'm a boxer myself and i competed alot in amateur fights but i never shadow boxed ecxept when my coach told me to show him

  • Reply Name your channel March 19, 2019 at 12:29 am

    Come visit Syria.

  • Reply asrackr ! March 20, 2019 at 10:17 pm


  • Reply الضحك بلا حدود March 22, 2019 at 4:41 pm

    Thank you for everything brooo big hi from Morocco and you are good Coach

  • Reply Nicola Scott March 27, 2019 at 11:25 am

    Great video! Only starting out last few months as an ‘oldie’ since they raised the amateur age ;))) sad to hear I missed your visit to ireland! Love your videos they’re a great help

  • Reply Top Dawg March 29, 2019 at 3:01 am

    Wtf? I was expecting to be taught how to shadow box. Instead all the OP did was yap, yap, yap. Terrible.

  • Reply 川倉俊蔵 April 1, 2019 at 3:57 pm

    Caloocan city ,philippines

  • Reply digg dogg April 1, 2019 at 8:17 pm

    I need music for rhythm.
    Boxers bounce front to back
    Side to side .
    Side gallop around right circle
    Then left.
    1 ,1s
    So on
    Jabs and slide forward across the ring/ room then the same moving backward
    Same 1,1. 1,2s…..

  • Reply kik: AlB135 April 4, 2019 at 4:56 pm

    Hey this a real good 📹!! I use to self-teach yeeeaarrrs ago.. 👀 👊.. I definitely want to get back to it NOW! Bridgeport Connecticut would love to have you work with us… 👍

  • Reply NippleSnipplez April 10, 2019 at 4:32 am

    Come to sacramento/folsom California!

  • Reply Lee chid April 13, 2019 at 7:28 pm


  • Reply Jonathan Saderi April 18, 2019 at 12:21 pm

    Copenhagen Denmark

  • Reply Itss Templezzz April 19, 2019 at 8:22 pm

    Uniondale New York

  • Reply Filippo Baldini April 20, 2019 at 6:00 am

    New York City

  • Reply Dan Griggs April 25, 2019 at 3:38 pm

    Perfect ass boxing teacher

  • Reply Bikram Baruah April 29, 2019 at 4:48 pm


  • Reply vato locos forever May 6, 2019 at 4:22 pm

    Thank you, and I've been having a hard time training my eight-year-old on shadow boxing…

  • Reply Ricky Bobby May 9, 2019 at 2:24 pm

    Mate – You rock! awesome videos!

  • Reply Scott Lim May 10, 2019 at 10:10 pm

    This dudes style is fucking perfect for shorter fighters

  • Reply Efuna Ony May 13, 2019 at 5:51 pm

    Haha love the wiger part that's mad funny I just started 6 months ago and your videos have helped I just need to get more confidence in my strength and foot work. I also need a concept of a good combo string I am getting there lol

  • Reply Prince Mell May 14, 2019 at 3:58 pm


  • Reply Irish Gilbert III May 16, 2019 at 3:56 am

    Indianapolis, Indiana

  • Reply defenestrator12 May 18, 2019 at 10:23 am

    Just found this video…great work! I'll definitely be checking out others…thank you!!

  • Reply Arome Yakubu May 21, 2019 at 2:02 pm

    Hey great video but can you fix the sound?

  • Reply stone handviper May 22, 2019 at 5:17 pm

    Please come to my city Greensboro NC

  • Reply Randy Langley May 26, 2019 at 6:46 pm

    Atlanta Georgia

  • Reply Randy Langley May 26, 2019 at 6:47 pm

    What if your disabled and want to shadow box

  • Reply Jerome Jr Mendouga June 1, 2019 at 1:05 am

    Washington D.C.

  • Reply Ruben Junca June 3, 2019 at 3:21 am


  • Reply Brandon June 3, 2019 at 11:37 pm

    St Marthe Quebec Canada. parabelium is my boxing class.

  • Reply J S June 10, 2019 at 6:46 pm

    When did you add the comedy skits. :D… Coventry,England.
    My coach says I focus on the red corner when I shadow box and it's weird. 😀

  • Reply christian mora June 12, 2019 at 1:44 am

    5:22 “watch me whip” 😭

  • Reply BangemJ June 13, 2019 at 4:23 pm

    Houston, TX

  • Reply Jeffrey Krisanda June 17, 2019 at 11:44 am


  • Reply John Darcy June 24, 2019 at 11:57 pm

    My dad used to spar with Mark White way way back. That's a coincidence

  • Reply Niggers Gaming June 30, 2019 at 10:04 am

    0:46 to 0:56 his name is Manny Pacquiao one of the best fighter in boxing his from philippines he is my idol💪🏻👊🏻

  • Reply Brian JPE23 June 30, 2019 at 3:53 pm

    Wow man you are the fricking best. Thank you so much.

  • Reply Destro July 2, 2019 at 5:52 pm

    White Roberto carlos

  • Reply Blake Zboralski July 4, 2019 at 6:22 am

    I shadow box at home before I go to the gym. I just dont want to seem like a maniac in the gym aha. Its Funny to me that you have to explain how to pretend like you are fighting to people. Where is your animal at people?? GIVE IT TO US!!

  • Reply Jazzy 4you July 5, 2019 at 2:31 am

    I'm at 2:30 and you're still dancing around the garden path without getting to the point. I'm outta here.

  • Reply Lionel Giron July 7, 2019 at 5:44 pm

    You’re vids are great! Keep them coming! I love the depth of the mind set that a fighter should carry. What to think as he’s performing. It’s excellent.

  • Reply Mr_ExOTiiC July 8, 2019 at 10:43 pm

    Do motherwell

  • Reply Conor Fields July 10, 2019 at 10:37 am

    Belfast or anywhere in ireland again

  • Reply LiL REiFF July 13, 2019 at 2:32 am

    New York City queens

  • Reply John Schneider July 13, 2019 at 5:52 am


  • Reply HatianHurricane July 14, 2019 at 3:32 am


  • Reply PorterBro Productions July 19, 2019 at 3:43 pm


  • Reply Wilford Grimley July 25, 2019 at 9:25 pm

    For me, shadow boxing came super natural once i started spending seeious time with my slip rope. Having an ACTUAL center line to avoid helps to develop the movement

  • Reply Chase Balazs July 26, 2019 at 12:54 pm

    Austin, Texas!!

  • Reply youssef mazini July 26, 2019 at 5:37 pm

    كاين شي مغاربة

  • Reply Kinglee Sings July 29, 2019 at 5:42 am


  • Reply Fusion Fish N Chips August 3, 2019 at 11:43 pm


  • Reply Erickson Sebastiao August 20, 2019 at 7:15 pm

    Cape Town

  • Reply Titus Campbell August 23, 2019 at 9:52 am

    I love your teachings

  • Reply Akayla Ivory August 27, 2019 at 12:37 am

    Who else came here for the finger game 😂😂

  • Reply NzCuy August 27, 2019 at 5:09 pm

    I think I clicked on the wrong video…

  • Reply DevRoot August 27, 2019 at 9:34 pm

    In this video ill explain shadow boxing.

    5 seconds later: Sooo I just got from Ireland..

  • Reply Benjamin Colombani September 2, 2019 at 11:10 pm

    Come to Brisbane Australia please

  • Reply BIG POPA SHREK September 12, 2019 at 1:57 am

    47 minutes of shadow boxing everyday is a must repetition is key builds muscle memory

  • Reply EyesInTheDark1 September 15, 2019 at 8:58 pm

    13 – 0

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