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.

Training footwork is one of the most challenging aspects of martial arts, especially when teaching remotely. Footwork requires precise movement, timing, and spatial awareness, which can be difficult to convey through a screen. Recently, I worked with the head instructor of Drum Martial Arts and Fitness in Galway, Ireland, focusing on improving his footwork using boxing as a model. Boxing offers some of the most refined footwork techniques among combat sports, and the L-step i