Today we’re going to look at some drills which are based upon constant attacking movement in execution against an imaginary opponent or opponents. Consistent practice of these “shadow boxing” drills will make the movements instinctive, and be surprisingly effective at building reaction speed, despite the lack of a partner!

When executing these drills please note the follow:
• After each technique you need to recover, skip and move away from the line of attack: never stay where you were.
• It is more tiring to train with full recovery of stance and guard every time, but doing so will equip you with the right instincts and the necessary fitness levels.
• Whenever you train a technique it must be with full intention, good speed, and solid recovery. Accelerate into the technique, then accelerate away to safety at the end.
• Execution of technique is “isometric style”, always keeping some muscle tension in reserve ready for the next technique: don’t overcommit to any technique.

Here are a few examples of shadow boxing drills. The emphasis here is on speed, mobility, intention and recovery after each technique:
• Attacking drill 1: On your toes, shadow-boxing style alone, skip forwards to execute a backfist to the head on the way in, skip back, recover, change direction. Change stance freely. Practice as timed rounds of 1, or 2, or even better, 3 minutes.
• Attacking drill 2: On your toes, shadow boxing style alone. Front kick off the back leg by switching dynamically on the spot. Don’t exaggerate into a jumping movement. Fast switch of the hips on the spot gives speed. Remember always to recover, skip, change direction. Practice as timed rounds of 1, then 2, or even better, 3 minutes.
• Attacking drill 3: On your toes, shadow boxing style alone. Backthrust kick off the back leg by switching dynamically on the spot. Don’t exaggerate into a jumping movement. Fast switch of the hips on the spot gives speed. Remember always to recover, skip, change direction. Practice as timed rounds of 1, then 2, or even better, 3 minutes.
• Attacking drill 4: On your toes, shadow boxing style alone. Sparring-appropriate impact technique: backfist, front kick, snap punch, box punch, turning kick, side kick, backthrust kick. Remember always to recover, skip, change direction. Practice as timed rounds of 1, then 2, or even better, 3 minutes.

I’m sure that you can make your own drills, but please don’t overcomplicate them or make them flashy! Remember the essence of what this style of practice is for: speed, mobility, intention and recovery.

Good luck, keep training and stay safe!
— Sifu Leppard