Shadow boxing is often treated as a warm-up. That wastes it. Done well, it is one of the best ways to build footwork, rhythm, punch mechanics, defence and conditioning without needing a bag, pads or a partner. It also exposes weak habits quickly. If the feet stop, the boxing stops. If the guard drops, there is no bag to hide it.

When a long-term client recently came to me with a back injury, it was clear that his usual Muay Thai training needed adjustment. After more than 11 years of working together, I knew the importance of adapting his sessions to keep him progressing without risking further injury. This experience reminded me how crucial a tailored approach is in Boxing Personal Training, especially when dealing with setbacks like injuries.