-Shadow boxing is usually done as a warm up. It doesn't make up the majority of a boxing workout. Reps on a bag or pad develope timing and power. Shadow boxing and kata does neither. It is also way more strenuous.Bob Hubbard said:What's the difference between doing a kata, and working reps on a bag or pad?
Very little IMO. In both you are working to learn and fine tune a technique. Is a boxers shadow boxing, really all that different than solo form practice? I don't think so.