Shadowboxing recording guide

Film yourself shadowboxing

About 15 minutes of boxing, filmed on two cameras at once.

The whole job takes under an hour: reading this guide, setting up, filming and sending.

You need:

  • your phone
  • a second camera: a laptop, tablet or another phone
  • a sheet of A4 paper
  • about 2 × 2 m of free floor

Pay, deadline and how to send the videos are in the job post.

1

Set up the cameras

Room seen from above: front phone 1–2 m in front of you, second camera at your side on your right, 60–90° from the phone's line, 1.5–2.5 m away.

Tap a picture to see it bigger.

Front phone: in front of you, 1–2 m away. Portrait, front camera. Anywhere from chest height to just above your head.

Second camera: at your side, landscape. On your right if you're orthodox, on your left if you're southpaw.

Light: any light is fine.

Always look at the front phone, as if it were your opponent.

2

Check the picture

Good: head to hips inside the frame, with room around.
Good
Too close: head and fists cut off.
Too close
Too far: about 3 m away, the person is small.
Too far

Front phone: head to hips, with room around you.

Side camera, best: whole body plus a step each way.
Best
Side camera, minimum: head to hips, the fist at full reach, a step each way.
Minimum

Second camera: your whole body if it fits, at least head to hips. Leave room for a step forward and back.

Don't move either camera once you start.

3

Start both cameras, then show the sheet

  1. Start recording on both cameras.
  2. Clap once.
  3. Say: "I'm over 18 and I agree that this video is going to be used for training software."
  4. Hold the sheet up to the front phone for 3 seconds, then turn and hold it up to the second camera for 3 seconds.
    Seen from above: hold the A4 sheet flat, close to your chest, facing the front phone 1–2 m away. What the phone sees: the whole sheet, all 4 corners visible.
    Then turn to face the side camera and show it the sheet the same way.
    Avoid: a tilted sheet, a sheet held out at arm's length, fingers over the corners.
    • Flat and upright, facing the camera.
    • At chest height, close to your body, not pushed toward the camera.
    • Hold it by the side edges so all four corners show.
    • Hold still 3 seconds.
  5. Clap once.

No A4? Use any flat object you know the exact size of, and tell us its size.

4

Box

Clap once between parts. Keep your guard up, and keep looking at the front phone.

The times per part are rough, but the boxing should add up to about 15 minutes. No timer needed. Rest whenever you need, and leave the cameras running.

1. Guard1 min

Stand in your fighting stance with your hands up by your face. Stay loose and keep moving a little, as you would between punches. Don't punch.

Guard
The clips are examples. Your moves can look different.

Clap.

2. Move4 min

Change your distance to the phone the way a boxer does against an opponent: move in and out in different ways and at different speeds, in your stance, guard up. Now and then, lean your upper body back as if a punch were coming at your face.

Walk forward and back
Jump forward and back
Lean back
The clips are examples. Your moves can look different.

Clap.

3. Straight punches4 min

Throw straight punches with both hands, aimed at the phone as if it were your opponent's head: single punches and quick combinations. Move in and out between them. A few to the body are fine.

Jab
Cross
Jab-cross
Jab-jab-jab
Straights with steps
The clips are examples. Your moves can look different.

Clap.

4. Feints1.5 min

Make it look like you are about to throw a straight punch, then don't. Sell it with a quick move of your shoulder, fist or head, while your fist stays close to your chin. Any style is fine.

Jab feint
Cross feint
The clips are examples. Your moves can look different.

Clap.

5. Other punches2 min

Throw any other punches you know, one at a time, with a short pause between them. For example: hooks, uppercuts, body hooks, overhands.

Clap.

6. Free shadowboxing2.5 min

Shadowbox freely, as in a real round: punches, defence and footwork all mixed together. For example: combinations, slips, ducks, moving around the phone.

Clap. Stop both cameras.

5

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