ShadowCoach is an iPhone app that tracks your body through the camera while you shadowbox. It recognizes jabs, crosses, hooks, uppercuts and body shots, counts them per round, calls out cues such as "Hands back to guard", and gives each session a form score based mainly on how consistently your hands return to guard. All tracking runs on the phone. It works best 2 to 3 meters from the camera in good light, with your whole body in frame.
What it actually does
The app uses Apple's on-device body-pose detection to follow your shoulders, elbows, wrists and hips many times a second. From that movement it works out four things:
- Which punch you threw. Jab, cross, hook, uppercut or body shot, and which hand threw it. It uses your stance (orthodox or southpaw) to tell a jab from a cross.
- How many, and how fast. A count per round, a left and right split, and a speed tier for each punch: Steady, Sharp, Fast or Lightning.
- Whether your guard came back. The form score is based mainly on guard discipline, meaning how consistently your hands return to a safe position between punches.
- Whether your hips turned on the cross. Rear straight punches are checked for hip rotation.
During the round a recorded announcer calls the bell and short cues: "Hands back to guard", "Chin down", "Rotate your hip on each cross and let the rear heel turn with the punch". You can choose a UK or US voice.
Four ways to train
| Mode | What happens | Good for |
|---|---|---|
| Freestyle | You box, the app counts and scores | Warm-ups, conditioning rounds, working on your own combinations |
| Fight | The app calls combinations and counts the ones you land in time. Easy, Normal and Hard change the pace | Reaction and combination recall |
| Defense | Incoming shots are called and you respond before the window closes | Slips, blocks and ducks under time pressure |
| Coach | A drill is described, then it is your turn for a set number of reps | Slower technical work |
Round length is up to you. The presets are Quick (one 60-second round), Standard (3 rounds of 3 minutes with a minute's rest) and Pro (6 rounds), or you can set your own.
Setting it up so the tracking works
- Prop the phone at chest height. A shelf, a tripod or a water bottle on a bench all work.
- Stand 2 to 3 meters back. The camera needs your whole body, including both hands at full reach and your hips.
- Face a light source. A window or lamp in front of you is better than one behind you. The app warns you before the round if the picture is too dark.
- Be the only person in frame. Mirrors and people training behind you can confuse the tracking.
- Run the calibration. It checks that your hands and shoulders are visible before the first bell.
Most complaints about camera-based tracking come down to setup. If the phone is too close, your hands leave the frame at full extension and punches are missed. If the light is behind you, the camera sees a silhouette. Two minutes spent on placement makes more difference than anything else.
Where it falls short
It is worth being plain about this.
- It sees one angle. A coach walks around you. A phone does not, so anything hidden from the camera, such as a rear elbow flaring behind your body, can be missed.
- Punch classification is not perfect. Very fast doubles, tight hooks and punches thrown from a heavily bladed stance are the hardest cases. Counts are a training signal, not a referee's scorecard.
- Speed is an estimate. A single camera cannot measure true hand speed, which is why the app shows tiers instead of claiming exact numbers.
- It does not watch your feet. Footwork, balance and distance are outside what it scores.
- It cannot feel impact. Power, timing against a real opponent and how you react to being hit need sparring and a coach.
Used for what it is good at, which is volume, guard habits and honest round counts, it fills the gap between coached sessions.
Who gets the most from it
People who already know the basic punches and train alone some of the time: gym members doing extra rounds, boxers between classes, anyone using shadowboxing for conditioning. If you have never been shown a jab, start with a coach or a class, then use the app to practice what you were taught. The combination drills and shadowboxing workout guides give you rounds to run.
Privacy
The camera feed is analyzed on your iPhone and is not uploaded. There is no account. Replays and session history are stored on the device. The privacy policy has the detail.
Free version and Premium
| Free | Premium |
|---|---|
| Round timer with spoken round calls | Live coaching cues and punch feedback |
| Skeleton overlay and punch counts | Session replay with form corrections |
| Three training sessions a week | Unlimited sessions |
| Combo of the day and the Punch Guide | Four-week plans, trends, saved custom combos, Apple Health export |
Premium is available weekly, yearly or as a one-time lifetime purchase. The yearly plan starts with a 7-day free trial and the weekly plan with a 3-day trial for new subscribers. Check the App Store for current prices.
Common questions
Do I need gloves, a bag or a wearable?
No. It is built for shadowboxing with bare hands or wraps. An Apple Watch is optional and adds live heart rate.
Does it work in a gym?
Yes, if you can find a spot where you are the only person in frame. Mirrors directly behind you and people walking through the shot can confuse the tracking.
Can it teach me to box from scratch?
It can count, time and cue you, and the Punch Guide describes each punch. It cannot correct you the way a coach can. Learn the basics from a person if you can.
Does it work for southpaws?
Yes. You choose orthodox or southpaw during setup, and the app uses that to decide which hand is your jab.
Is my video sent anywhere?
No. Tracking happens on the device and the camera feed is not uploaded.
ShadowCoach is a training aid, not a substitute for a qualified coach or medical advice. Check with a doctor before starting a new exercise routine, and stop if you feel pain, dizziness or chest discomfort.
Run your next solo round with a count and a guard check: Get ShadowCoach on the App Store.