Shadow boxing using light weights and then without will help fluidity and strength. Try this Drill, start with 1kg weights and work up.

• 2x rounds light shadow boxing (30 second warm-up)
• 1x round 30 second light shadow boxing with 1kg or 2kg dumbbells immediately followed by 45 seconds light shadow boxing no weights. Focus on striking and moving out the channel continued movement and stability. 3x sets
• 1 minute break
• 1x round 45 second light shadow boxing with 1kg or 2kg dumbbells immediately followed by 60x seconds light shadow boxing no weights. Focus on striking and moving out the channel continued movement and stability. 2x sets
• 1 minute break
Shadow boxing using light weights and then without will help fluidity and strength. Try this Drill, start with 1kg weights and work up.

• 2x rounds light shadow boxing (30 second warm-up)
• 1x round 30 second light shadow boxing with 1kg or 2kg dumbbells immediately followed by 45 seconds light shadow boxing no weights. Focus on striking and moving out the channel continued movement and stability. 3x sets
• 1 minute break
• 1x round 60 second light shadow boxing with 1kg or 2kg dumbbells immediately followed by 120x seconds light shadow boxing no weights. Focus on striking and moving out the channel continued movement and stability. 1x sets