This shadow boxing drill focuses on isolating and drilling specific strikes for repetition, targeting technique, form, speed, power.

The strikes you'll work on are lead elbow, rear elbow, rear knee and switch knee.

Follow this structured, round-based drill to improve your elbows and knees.

Video Breakdown

Drill Structure

• Duration: 4 rounds, 3 minutes each
• Rest: 1 minute between rounds
• Strikes: Lead elbow, rear elbow, rear knee, switch knee

Round Breakdown

During each 3-minute round, perform the following sequence:

• Single Strikes: Throw one strike at a time (one lead elbow, one rear elbow, one rear knee, one switch knee).
• Double Strikes: Throw two strikes per type (two lead elbows, two rear elbows, two rear knees, two switch knees).
• Triple Strikes: Throw three strikes per type (three lead elbows, three rear elbows, three rear knees, three switch knees).
• Repeat: Return to single strikes and cycle through the sequence again.

This variation in reps changes the tempo and allows you to focus on quality repetitions.

Key Tips

• Reset Between Strikes: Pause briefly, relax and reset before throwing the next strike.
• Focus on Quality: Prioritize perfect form, technique, speed and power with each strike.

Training Program Recommendations

For additional structured drills to improve your striking, speed, cardio and power, check out "Combat Solo Program". It provides specific shadow boxing and heavy bag drills to help you incorporate shadow boxing or heavy bag work into every training session.