The Shadow Boxing Blog

4-7-8 Breathing: The Boxer’s Secret Weapon for Recovery and Focus

Improve boxing recovery and focus with 4-7-8 breathing. Reduce stress, boost performance, and train smarter.

Fight Sports Round Durations and Rules Guide

Explore the rules of popular fight sports with this quick guide to rounds, durations, and rest periods. From boxing to MMA, learn what sets each sport apart in structure and rhythm!

Master Your Jab: Top Boxing Drills to Perfect Your Technique

Master your jab with top boxing drills! Learn precision, speed, and timing using innovative app-guided techniques to elevate your skills and dominate your fitness goals.

The Power of a Virtual Boxing Coach

Start Boxing at Home with an App

Starting boxing at home with an app offers convenience, flexibility, and effective training to build strength and skills.

Best Apps to Learn Boxing in 2025

Here is our top list of boxing apps for iOS to practice boxing this year.

Why We Offer Free Workouts: Everyone Deserves a Corner

Why we offer a library of free workouts —not as a teaser, but as a commitment to accessibility, empowerment, and growth.

Kickboxing available in the app

Kickboxing beta now in The Shadow Boxing App – full-body workouts at home, no equipment needed. Train cardio, strength & technique with real-time coaching.

Cool Down Properly After Your Boxing Workouts

Recover faster with The Shadow Boxing App’s new cooldown feature—includes guided breathing and 4-7-8 technique to relax after intense workouts.

Best Heavy Bags for Boxing at Home

Discover our selection of heavy bag to punch at and get a great technical and cardio training.

Best iOS apps for training on the heavy bag

Discover the top heavybag apps to train at home, including Fightcamp, Punchlab, The Shadow Boxing App or Heavybag Pro.

Why use a punching bag for boxing

Training with a heavy bag has a lot of benefits for all boxers. It helps with improving technique, strength and endurance.

What is Shadow Boxing?

Discover the power of reactive shadow boxing—a dynamic training method where you respond to real-time cues to sharpen reflexes, boost fight IQ, and simulate real in-ring pressure.

Why You Should Record Your Shadow Boxing

Recording your shadow boxing sessions is one of the fastest ways to spot mistakes, track progress, and improve your technique.

Why You Should Start Boxing in 2025

Start boxing in 2025 for fitness, confidence, and stress relief. Use The Shadow Boxing App for personalized, convenient, and affordable training anytime.

Best Shoes for Shadow Boxing

Discover the best shoes for shadow boxing! Explore lightweight, non-slip, and supportive footwear like Adidas Box Hog, Nike Free RN 5.0, and Reebok Nano to boost agility and comfort.

Best Punching Bag For Boxing at Home

Discover the best punching bags for boxers of all levels. From Everlast to Outslayer, find the perfect fit for your training needs and space with our top picks.

The Best Earbuds for Practicing Boxing at Home

Here's our list of the best earbuds for boxing at home, from Powerbeats Pro to Apple AirPods Pro, with features like noise cancellation, secure fit, and great sound quality.