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 working with a returning 50-year-old professional businessman in his Boxing Personal Training course, I quickly realized that raw strength and power are only part of the equation. The real challenge lies in refining the structure of punches to maximize effectiveness while maintaining balance. This session focused on improving the mechanics behind his straight rights and crosses, ensuring that his punches are not only powerful but also controlled and well-balanced.