One of the most overlooked and misunderstood training methods in fighting is shadowboxing. You tell fighters to shadow box and they move around, throw punches, make hissing sounds, not rotate their hips, not work defensive, moves, and talk to their workout partners. Nope, that ain't how it is supposed to be done. You must visualize and see an imaginary opponent. You have to know when to move and when to sit down on your punches and understand that for everything you do, somebody's going to do something back. Make you shadowboxing a fight. Put your mind into it. It is just as important as hitting the pads, bags, skipping rope, etc. Check out superstar Lucia Rijker (World Champion in boxing and kickboxing) shadowboxing.