I used to think shadow boxing was just warming up. Boring filler before the "real" training.

Then my coach made me shadow box for 6 rounds straight. No bag, no pads, just me and a mirror. It was humiliating. My form was trash, my footwork was lazy, and I was dropping my hands after every combo.

Now I do 3 rounds of shadow boxing before every session and my technique has improved more from that than from anything else. You can't hide bad habits when there's no bag to absorb your sloppy punches.

Anyone else have a shadow boxing routine? What do you focus on?