• Beginner Technical Conditioning
Shadowbox Defense Only
Why This Matters for Boxing
Pure head movement — no punching, just defense. This isolates the defensive movement patterns so you can focus entirely on the bob-and-weave without the distraction of offense. Come up with hooks after you're comfortable.
How To Do It
- 1Get in your fighting stance.
- 2Visualize continuous incoming hooks and crosses.
- 3Bob and weave under each imaginary punch.
- 4Move your feet — circle, advance, retreat while bobbing.
- 5After 60 seconds, start adding hooks as you come up.
Sets
3
Reps
90s
Rest
30s
Pro Tips
- No punching for the first 60 seconds — defense only.
- Vary the height of your bobs.
- If your legs aren't burning, you're not going low enough.