throw 40 straight shadow punches in the quickest time possible!

shadow punches

The aim of this drill is to throw 40 straight shadow punches using the correct technique as fast as possible, shouting the numbers as you punch.



  • Keep knees slightly bent.
  • Relax arms, keep arms straight when punching and lock your elbows.
  • Keep focused on what you’re doing.
  • Other children to count the punches.


  • When punching both arms must be in line with your shoulders.
  • Both feet must stay in the hoop.
  • 20 punches on each arm must be thrown and you must count out as you do it.
  • Hands must be at shoulder height at all times.