Shadowboxing is for speed, balance, coordination, self-awareness, technique refinement.

Other benefits of shadowboxing:
- balancing out your muscles.. and building the retraction muscles. It's too common for people to get use to punching at heavybags which "bounce" your hand back to you. When you get use to shadowboxing and punching at the air, your back and shoulder muscles will have to retract your arms back which better conditions you for fighting situations where you will hit a lot of air. I highly HIGHLY recommend shadowboxing. Do it more!