Shadow Boxing Tips for Muay Thai Beginners


By Randy Pilares

The world is suddenly at a standstill.

That’s the effect of the COVID-19 pandemic that is currently afflicting the globe. Office buildings, schools, places of worship, parks, and more are deserted as people have been asked to go on home quarantine.

The same is true for gyms everywhere. The usual hustle and bustle are suddenly missing as gyms have closed down indefinitely. Athletes, fighters, and fitness buffs have nowhere to train.

If you are a Muay Thai beginner, you are probably wondering, "Can I still train? Can I still make progress if I am on home quarantine and can’t get near my gym??"

The answer to those questions and more is a resounding - YES! Yes, you can still train without a gym, and yes, you can still make progress. Even when you are holed up inside your home and with limited equipment at your disposal.

You can make all of that happen through shadow boxing.

Why Should I Shadow Box?

Shadow boxing can help you in ways that you never thought possible. You can improve your technique and practice new moves while enjoying a great workout.

However, shadow boxing is underappreciated. Muay Thai beginners and even long-time practitioners can be guilty of neglecting this crucial aspect of "the Art of Eight Limbs."

Some look with more favor on sparring, working on the heavy bag or doing rounds on the pads. They find these to be more aesthetically pleasing and even more beneficial. But they are overlooking the fact that shadow boxing has its own merits. It has its own special place in the sport of Muay Thai.

Why else would top trainers and coaches advocate its use? Look closely and discover the unique beauty and power of Muay Thai shadow boxingThink of it as an art within the art itself.

Wanna see how you can make the most of just a FIVE-MINUTE shadow boxing session? 

5 Minute Muay Thai Shadow Boxing Workout At Home (Follow Along!)

 Shadow Boxing Tips For Beginners

But why shadow box!? The question deserves a good answer, as shadow boxing can look sort of pointless and self-indulgent from an outsider's perspective. Here are a handful of perfectly good reasons to shadow box:

#1: Shadow Boxing Improves Your Technique

Shadow boxing at home is the perfect opportunity to improve your technique. Go over the basics. Is your form right? Are you properly balanced? These are the things that you need to look at as you start with your shadow boxing workout at home.

Developing good habits early on will pay off beautifully for you in the future. Whether it is a sparring session or an actual fight, you can rely on your muscle memory to recall the right technique. Take your time so you notice your mistakes and make the necessary corrections.

#2: You Can Try Out Different Combos

This is also the best time chance for you to work on your combinations. Start with the basics. You can never go wrong with working on your jab-straight, jab-teep, jab-straight-roundhouse combos.

We are not saying to not go for the flashier combos, but you could always learn them later on. It’s just not advisable that you start out with the flying knees and other eye-catching moves. Even the flashiest Nak Muays started with basic combos. As a beginner, it is a must that you familiarize yourself with the basics first. Think of them as the foundation upon which you will build your Muay Thai arsenal.

#3: Improve Your Focus

Shadow boxing is also an excellent opportunity to improve your focus. How can you do this? By literally visualizing that you have an actual opponent standing in front of you, bobbing and weaving and throwing strikes at you.

This would also help ensure that you are getting the best out of your workout. You are not going to get much from your shadow boxing routine if you are just going to throw your combos aimlessly and without focus. By visualizing an opponent, you can refine your reaction to the strikes that are going to be thrown your way. This will help you improve your defense as well. Remember that in Muay Thai, being able to defend yourself properly is just as important as learning the best ways to attack.

#4: Shadow Box Like You are in a Fight

Some say that you are going to fight the way you shadow box. There is a lot of truth in that statement. But that is not going to happen if you are going to be lazy and half-ass your shadow boxing workout. You are going to make very little progress as well. So if you really want to get the most out of your workout, then you better level up the intensity!

Think about the kind of combinations that you want to throw against your imagined opponent. Anticipate the openings that you would have so you could get in your own strikes. And you could also improve your footwork as you try to evade and outmaneuver your imaginary opponent. Create angles so you could land your strikes while avoiding any counter-attacks.

#5: It’s a Great Workout!

Last of all, shadow boxing is a great workout! It can get your heart pumping and flowing. Of course, you can start out light and relaxed. A little like going through the motions of your favorite combos. But even then, you do not fail to take notice of your form and get your technique right. Then, as the minutes go by you can ramp up the intensity.

You can time your shadow boxing workout. It is up to you if you want to do it in several rounds of three minutes each. Or if you want, you could do it in one long straight round that can last for as long as 20 minutes. It’s entirely up to you and what your goals are.

These are uncertain times, but one thing is guaranteed: Muay Thai will always be present. You can count on it to help you get through these tough times and beyond.

Need To Add Some Purpose To Your Shadow Boxing??

Watch below as Sean "Muay Thai Guy" Fagan explains add some meat to your shadow boxing work.

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