Shadow boxing

Individual work

Stand dynamically on the balls of the feet. The participants hold weights (approx. 1 kg) in both hands, move freely around the room (look at all four walls/corners once) and perform the learnt punches (straight, sideways, uppercuts) against imaginary opponents. The fists are in the starting position in front of the face. The arms are never fully extended (maintain tension in the muscles and keep the elbow joint slightly bent). The fists are pulled back horizontally. Throughout the entire exercise unit, quality is more important than quantity (technically clean punches)!

Variant:
Only punch straight lines/sideways hooks/upward hooks.

Per participant:
2 dumbbells/filled pet bottles