As your muscles become accustomed to working quickly under resistance, without resistance your body will work even quicker. This means that you are able to start the punching motion quickly (when the resistance is little), and then the challenge for your muscles is to maintain the speed as the resistance increases. This is because the resistance grows stronger the more you arm extends. The difference with this type of resistance versus weights, is that you are able to target speed and power, rather than solely just strength. The resistance forces your muscles to work harder than they normally would when you shadowbox with nothing. Using this form of resistance emulates the some of the benefits that you get from using small weights to shadowbox. Many notable champions, including Canelo Alvarez and Anthony Joshua adopt this form of training into their regime. Using a band or some other form of equipment to create resistance when you’re shadowboxing can be beneficial towards developing a variety of different areas of your physical abilities such as power and speed.
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