Padwork technical shadow boxing

Nathan Cortez

1d • 🏋️ Today's Training

Goal: raise tissue temp, unlock hips/T-spine/shoulders, prime footwork + punch mechanics specific to sport.

General Pulse (3–4 min)

Keep it light and rhythmic—nasal breathing if possible.

Jump rope or bounce step × 60–90s
Forward/backward shuffle + pivots × 60s
Lateral shuffles with stance switches × 60s

Mobility + Activation Flow (6–7 min)

Move continuously. No static holds.

Upper Body / T-Spine

Arm circles, cross-body swings × 10 each
Scap push-ups × 10
Standing T-spine rotations (hands up, rotate through guard) × 8/side
Band pull-aparts or shadow pull-aparts × 12

Lower Body / Hips

Walking knee hug, step back lunge + rotation × 6/side
Lateral lunges (stay tall) × 6/side
Ankle pogo hops (soft, elastic) × 20–30

Boxing-Specific Prep (4–5 min)

technique at low intensity.

Shadowboxing – Technical Rounds

Round 1 (2 min): Light movement only Jab mechanics, guard return, head off-line
Round 2 (2 min): Add rear hand + lead hook Small slips, rolls, pivots (50–60% speed)

KEY 🔑 CUES

Relax shoulders
Hands snap back to guard
Exhale on every punch
Stay bouncy, not flat-foot: there are times for this to plant and throw

6-8 PAD ROUNDS technique focus on power after slip, rolls, pulls, slip inside, outside, catch, parry think power on counters, speed volume combinations.

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