Shadowboxing Program

Links to video demonstrations for this shadowboxing program will be available soon:

Drills (+ 6)

  • Alternating straight punches
  • Alternating uppercuts
  • Alternating knees
  • Alternating push kicks
  • Alternating roundhouse kicks
  • Footwork while striking

Basic positioning, movement, defense, and offense (+ 58)
Positioning and movement (x 11)

  • Stance
  • Guard
  • Lead arm control
  • Move forward
  • Move backward
  • Move left
  • Move right
  • Pivot inward
  • Pivot outward
  • Turn
  • Switching stances

Defense (x 14)

  • Pullback
  • Slip towards the lead side
  • Slip towards the rear side
  • Roll under towards the lead side
  • Roll under towards the rear side
  • Catching punches to the head
  • Catching punches to the body
  • Parry kicks towards the lead side
  • Parry kicks towards the rear side
  • Dutch block kicks towards the lead side
  • Dutch block kicks towards the rear side
  • Checking kicks with the lead leg
  • Checking kicks with the rear leg
  • Fakes and feints

Punches (x 14)

  • Jab
  • Jab to the body
  • Cross
  • Cross to the body
  • Lead hook
  • Lead hook to the body
  • Rear hook
  • Rear hook to the body
  • Lead uppercut
  • Rear uppercut
  • Rear overhand punch
  • Jumping lead hook or gazelle hook
  • Superman jab
  • Superman cross

Elbows (x 7)

  • Lead horizontal elbow
  • Rear horizontal elbow
  • Lead upward elbow
  • Rear upward elbow
  • Reverse upward elbow
  • Spinning back elbow
  • Flying rear elbow

Kicks (x 11)

  • Lead teep or push kick
  • Rear teep or push kick
  • Lead roundhouse kick
  • Rear roundhouse kick
  • Lead inside leg kick
  • Rear low kick
  • Lead side teep or push kick
  • Rear question mark kick
  • Sliding lead push kick
  • Jumping rear roundhouse kick
  • Jumping switch teep or push kick

Knees (x 3)

  • Lead knee
  • Rear knee
  • Flying rear knee

Combinations with an alternating pattern: LRLR and RLRL (+ 45)

  • Jab, cross
  • Jab, cross, jab, cross, lead hook, rear horizontal elbow, lead
  • push kick
  • Jab, cross, lead hook
  • Jab, cross, lead hook, rear low kick
  • Jab, cross, lead hook, Superman cross
  • Jab, cross, lead hook to the body
  • Jab, cross, lead roundhouse kick
  • Jab, cross, lead knee, rear horizontal elbow
  • Jab, cross, pullback, cross
  • Jab, cross, slip towards the rear side, cross
  • Jab, cross, turn, rear roundhouse kick
  • Jab, cross to the body
  • Jab, cross to the body, lead hook, rear hook
  • Jab, cross to the body, lead hook, rear low kick
  • Jab, rear hook to the body
  • Jab, rear uppercut, lead hook, rear overhand punch
  • Jab, rear roundhouse kick
  • Jab, rear low kick
  • Jab, rear upward elbow, lead horizontal elbow, right horizontal elbow
  • Cross, lead hook, rear roundhouse kick
  • Cross, lead hook, rear upward elbow
  • Cross, lead roundhouse kick
  • Cross, lead roundhouse kick, rear horizontal elbow
  • Cross, lead knee, rear horizontal elbow
  • Cross, slip towards the rear side, rear uppercut, lead hook, rear overhand punch
  • Lead hook, cross, lead hook, rear roundhouse kick
  • Lead hook, rear hook, lead roundhouse kick
  • Lead hook, rear hook, lead knee
  • Lead hook, rear hook to the body
  • Lead hook, rear roundhouse kick
  • Lead hook, rear low kick, lead hook, cross, lead roundhouse kick
  • Lead hook to the body, rear uppercut, lead hook, cross
  • Rear hook, lead hook, rear knee
  • Rear hook, slip towards the rear side, rear uppercut
  • Rear hook to the body, lead uppercut, cross, lead hook
  • Lead uppercut, cross, lead hook, rear low kick
  • Rear uppercut, lead hook, cross
  • Lead roundhouse kick, spinning back elbow
  • Rear roundhouse kick, lead hook
  • Rear roundhouse kick, lead hook, rear question mark kick
  • Rear roundhouse kick, check kick with the lead leg, spinning back elbow
  • Superman jab, rear low kick
  • Parry kick towards the lead side, rear low kick, lead roundhouse kick
  • Dutch block kick towards the lead side, lead hook, cross, lead hook, rear roundhouse kick
  • Dutch block kick towards the rear side, cross, lead hook, cross, lead roundhouse kick

Combinations with a doubled up pattern: LRRL and RLLR (+ 25)

  • Jab, jab, cross
  • Jab, jab, cross, lead hook to the body, lead hook, cross
  • Jab, jab, lead push kick, sliding lead push kick
  • Jab, jab, rear push kick, rear question mark kick
  • Jab, jab, rear roundhouse kick, cross
  • Jab, jab, rear upward elbow, rear horizontal elbow
  • Jab, jab, lead knee, rear upward elbow
  • Jab, jab, lead knee, rear horizontal elbow, rear roundhouse kick
  • Jab, jab, check kick with lead leg, rear knee, rear horizontal elbow
  • Jab, cross, lead hook, lead hook to the body, rear uppercut
  • Jab, cross, lead hook, lead uppercut
  • Jab, cross, lead uppercut, cross, lead hook, cross, rear roundhouse kick, rear push kick
  • Jab, cross, rear push kick
  • Jab, cross, rear roundhouse kick
  • Jab, cross, lead horizontal elbow, flying rear elbow
  • Jab, cross, rear knee
  • Jab, cross to the body, rear kick
  • Jab, rear hook to the body, rear uppercut
  • Jab, lead uppercut, cross, jumping rear roundhouse kick
  • Jab, lead uppercut, rear overhand punch
  • Jab, lead push kick, fake, rear horizontal elbow
  • Cross, lead hook, lead push kick, Superman cross
  • Lead hook to the body, lead hook, cross, rear knee
  • Rear uppercut, lead hook, rear push kick, flying rear knee
  • Check kick with the rear leg, cross, lead hook, rear roundhouse kick