Warm up with… shadowboxing

It might not feel as immediately satisfying as thumping the bag, but there’s a reason pros put in hours of work solo – it’s one of the fastest ways to get better. With no kit required. “Shadowboxing is a great way to improve technique, condition the muscl

What we do in the shadows…

Get some space – you don’t want to stay in one spot. “Keep punches light and fast while still remembering to transfer your weight through the entire body as you punch,” says Willoughby. “Play out fight scenarios in your head. Think attack/defence with head movement, footwork and counter-punches while keeping your balance. It can seem overwhelming at first, but choose three to four simple combinations and drill them – then add in footwork patterns.”

Round 1 Move your head

In boxing, not getting hit is half the puzzle – and head movement will help. “Practice your weaves on the spot, or on some string or a set of handwraps pulled across the ring,” says Willoughby. “Bob and weave from side to side under the string, transferring weight from your front to back foot, and keeping your torso upright. Once you’re confident doing it statically, start adding some movement forwards and backwards.”

Round 2 Work the jab

Most of your combinations should start with the jab: it’s your fastest, straightest, most reliable punch. “Work on a jab with your lead hand, then throw a cross to follow up,” says Willoughby. “Once you’ve got that, try jab, cross, slip an imaginary cross back, then throw a left hook.”

Round 3 Use your angles

“Staying static after a shot or combination can leave you vulnerable, so cutting an angle is a crucial skill to learn,” says Willoughby. “Focus on moving, slipping or rolling.” The most basic skill to master is exiting a combination safely: try throwing a jab, right cross, left hook combo, then using your head movement to “roll” right underneath an imaginary left hook – putting you in the perfect position to fight back.