Video: American Kickboxing - Shadow Fighting Drill - Fightness Home MMA by FIGHTNESS. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
Shadow rounds mixing strikes, shots, sprawls and get-ups simulate the pace and chaos of an MMA round.
3 key details
- Mix striking, wrestling and ground movement.
- Breathe through every burst.
- Pace yourself to finish strong.
Your 10-minute home drill
- 1:00Warm-up
- 3:00Shadow round 1
- 1:00Rest
- 3:00Shadow round 2
- 2:00Cool-down stretch
Safety
Scale intensity to your fitness.
Instructor disclaimer
Follow your instructor's version. Schools and styles teach this technique differently. This page is general education, not a substitute for qualified instruction.
