The Shadow Boxing Blog
Updates about our iOS and Android app, training advice, technique breakdowns, gear guides and workout ideas: everything we write about boxing ends up here.
Boxing Fundamentals
How to Throw Every Basic Punch in Boxing: Jab, Cross, Hook, Uppercut
One guide to the four punches every boxer learns first. The mechanics each one shares, what makes each different, and where to go deeper with a full tutorial and video for each.
Boxing Combo Ideas to Run on the Speed Ladder
Combo ideas to drill on the speed ladder, from a continuous 1-2 to punching your way into an L Step, and why punching over footwork is worth the humbling first rounds.
Shadow Boxing Combos for Inside Fighters
Short-range combos that work on the inside, why they work, and how to train them solo with the new Inside Fighting workouts in the app.
Boxing Mobile Apps
What Being a Best Rated Boxing App Actually Takes
We just revamped our reviews page. Here is what 8000+ ratings taught us about staying one of the best rated boxing apps on the stores.
The Best Boxing App for Your Equipment: Bag, Rope, Ladder
Which boxing app content actually fits what you own. What to use with a heavy bag, a jump rope, a speed ladder, no equipment at all, or a full gym.
Are AI Boxing Apps Worth it in 2026?
We tested the AI boxing apps, from workout generators to punch-grading cameras. Why we do not recommend any yet, and what to train with instead.
Boxing Videos
1-2-Step Back-2 in a Live Round, on Video
Watch a short clip of the Shadow Boxing App calling out the 1-2-Step Back-2 combination mid-round, with the app screen overlaid so you can see exactly what the boxer is reacting to.
On Video: A Quick Jump Rope Cardio Session
Watch a short guided jump rope cardio session from the Shadow Boxing App, the kind of round you can squeeze in whenever you have a few minutes.
Two Combos, One Pause: A 2-3 Then 3-2 Round on Video
A short video of the app calling out combos in two phases: throw the first one, pause, then throw the second. Why that gap in the middle changes how you train.
New Features in the Shadow Boxing App
Why the Video Disappears Once the Round Starts
The Shadow Boxing App has tutorial videos for every technique, yet during most workouts the screen shows no video at all. Here is why that is deliberate, and the few cases where we keep the coach on screen.
The Punching Bag Workouts Got a Big Update
We spent weeks on the heavy bag with the app, read all your feedback, and rebuilt the bag exercises: clearer instructions, better scaling to your level, and two new workouts including Inside Fighting.
We Redesigned the Website to Show You the App
The new shadowboxingapp.com has more screenshots, more videos, real reviews, and a clear breakdown of what is free and what Premium unlocks.
Heavy Bag for Boxing
How to Train Explosiveness on the Heavy Bag Like a Pro
Hitting the bag hard for three minutes does not build explosive power. Here is how boxers actually train it: short maximum-effort bursts, real recovery, snap over shove, and a couple of rounds you can run this week.
Starting Heavy Bag Training With the App
Beginner tips for heavy bag work: keep the power down, mix speed and impact, move your feet. Plus how the app guides bag sessions.
Using the Shadow Boxing App With a Punching Bag
The app works on the bag too: every shadow boxing exercise transfers, plus bag-specific exercises and an 8-day heavy bag program.
Learn Boxing with an App
What Is Shadow Boxing? The Complete 2026 Guide
Shadow boxing explained from the ground up: what it is, why every boxer does it, how to structure a session, the mistakes that waste your rounds, and how reactive training changes the whole thing.
Your First Sparring Session: What Actually Matters
Advice for a first sparring session in boxing: keep it light and controlled, get used to seeing punches coming, and say something if your partner goes too hard.
Shadow Boxing Combos That Are Actually Worth Throwing
A practical list of shadow boxing combos, from beginner staples to Mike Tyson's famous body hook into uppercut, plus the habits that make any combo worth throwing.
Best Boxing Gear
Boxing at Home: Punching Bag, Jump Rope and Speed Ladder
Three cheap pieces of boxing equipment that cover different things and work well together at home. What each one trains, and how the app handles all three.
How to Pick a Speed Ladder for Boxing: Buy the Cheap One
Speed ladders are one of the few pieces of boxing gear where the budget option is the right one. What to look for under $20, what to skip, and what to do with it.
How to Choose the Right Jump Rope for Boxing
How to pick a jump rope for boxing: sizing the rope to your height, which types work best for boxers, and which features you can skip.
Jump Rope For Boxing
On Holiday? The Jump Rope Is the Only Boxing Gear to Pack
A jump rope weighs a few ounces, fits in any bag, and keeps your boxing conditioning alive on holiday. Here is how to use it, with help from a boxing app.
Lay the Rope Down: Jump Rope Footwork Drills for Boxing
Lay the rope on the floor and it becomes a footwork tool: a line to step over and punch, a circle to move around. Here is how the app uses it.
Jump Rope vs Running: The Smarter Cardio for Boxing
Running builds a base, but jump rope trains the footwork, timing and conditioning that carry into boxing. How to swap runs for rope work.
