I guess I do a few different types of shadow. The easy warm up, all out and partnerwork shadow (good fun - got that idea from one of Scraps posts). I like doing it in the ring sometimes to think about how i use that space a bit. Also like shadow when I need to practice my footwork. I find it harder to simulate normal movement when I'm working the bag.

I do it in rounds of 2 to 3 mins, probably anywhere between 4 rounds to a whole session. If I have aches and pains i find it's the best boxing specific thing for training without aggravating niggling injuries too much. Bag work or skipping can be a bit rough on a sore back etc.