Sparring, Shadowboxing Fitness Training

Sparring, Shadowboxing Description

Sparring/shadowboxing is an excellent method of conditioning for boxing and martial arts. It works the cardiorespiratory system as well as most major muscle groups. Sparring is a fairly dangerous activity which is recommended only for conditioned athletes with proper equipment and training.

Sparring, Shadowboxing Warnings

• People experiencing chronic shoulder, elbow, lower back, pelvic/hip, wrist, knee or ankle pain should receive medical clearance before engaging in sparring or shadowboxing.

Sparring, Shadowboxing Risks

• Cuts and bruises from inadvertent or deliberate contact
• Fractures of wrists, ribs or facial bones (especially jaw and nose)
• Tendinitis or bursitis of shoulders, wrists or elbows
• Neck or head injury such as concussion

Sparring, Shadowboxing Sport-specific applications

• Boxing (amateur, national, international, Olympic or professional levels)
• Martial arts competition

Sparring, Shadowboxing Equipment required

Shadowboxing:
• Blank wall and light to show shadow
• Comfortable, unrestrictive clothing
• Footwear (optional)
• Hand weights (optional) to build strength and endurance Sparring:
• Boxing gloves or hand gloves such as those worn in karate
• Footwear: footpads for martial arts sparring, special shoes for boxing
• Headgear: to protect the face and head
• Mouthpiece
• Cup and supporter (males only) to provide protection
• Clothing: comfortable, unrestrictive; usually shorts and tank top

Sparring, Shadowboxing Applicable substitutions

• Boxing competition
• Martial arts competition
• Rope jumping
• Gymnastics
• Aerobic dance with hand weights
• Circuit-training calisthenics

Sparring, Shadowboxing Reference sources, organizations and publications

• United States Amateur Boxing, Inc. (USA Boxing): 1750 East Boulder St., Colorado Springs, CO 80909, (719) 578­4506
• U.S. Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 80909, (719) 632­5551
• Community Boys Clubs
• YMCA, YMHA or local parks and recreation departments

Mode

Cardiorespiratory:Aerobic/Anaerobic/Interval

Fitness Benefits

• Cardiorespiratory 4
• Flexibility 1
• Muscular Strength 3
• Muscular Endurance 4
• Body Fat Recution 2

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 2
• Muscular Strength 2
• Muscular Endurance 3
• Coordination/Skill 4

Muscle groups used

Primary muscles: calves, quadriceps, hamstrings, hip adductors, hip abductors (gluteal muscles, tensor fasciae latae), obliques, abdominals, shoulders and triceps Assistance muscles: chest, trapezius, lower back (erector spinae) and forearms

Energy expenditure

Approximately 0.062 Calories per minute per pound of body weight