ShadowCoach counts punches using the iPhone camera, with no wrist sensor or glove tracker. It records each punch by type (jab, cross, hook, uppercut, body shot), by hand and by round, and gives each a speed tier from Steady to Lightning. After the session you see the total, the split and your fastest punch. Stand 2 to 3 meters from the phone with your whole body in frame for an accurate count.
What gets counted
| Measure | What it tells you |
|---|---|
| Total punches | Work rate for the session |
| Punches per round | Whether you fade. Round 1 at 60 and round 3 at 35 is a conditioning note |
| Left and right split | Whether you are leaning on one hand |
| Punch types | Your mix of jabs, crosses, hooks, uppercuts and body shots |
| Speed tier | Steady, Sharp, Fast or Lightning for each punch, plus your fastest |
Why count at all
Shadowboxing has no bag swinging back at you and no pads to hit, so it is easy to coast. A number fixes that. Three useful ways to use it:
- Set a floor. Decide the minimum for a three-minute round, say 80, and hold it across all rounds.
- Watch the fade. Compare first and last rounds. A smaller drop over the weeks is fitness you can see.
- Check your mix. If 70 percent of your punches are jabs and crosses, a round spent on hooks and uppercuts is overdue.
A count should not be the only goal. Two hundred sloppy punches with your hands down is worse training than one hundred clean ones, which is why the count sits next to a guard score in the summary. See the form feedback guide.
How a camera counts punches
The app follows your wrists, elbows and shoulders using on-device pose tracking. A punch is registered when a hand accelerates away from guard, extends, and returns. The path of the wrist and the angle of the elbow decide the type: a straight line from the lead hand is a jab, from the rear hand a cross; a bent arm travelling sideways is a hook; a rising fist is an uppercut.
A camera-based count has two advantages over a wrist tracker. There is nothing to charge or strap on, and it can tell punch types apart, which a single accelerometer struggles with. The trade-off is that it depends on being able to see you.
About speed
The app shows speed as tiers (Steady, Sharp, Fast, Lightning) instead of leading with a precise figure. That is honest about the method. One phone camera estimates speed from how far your wrist moves between frames, scaled against your shoulder width. It is consistent enough to tell you a punch was quicker than your usual, and to pick out your fastest of the session. It is not a radar gun, and you should not compare your tier with anyone else's.
Getting an accurate count
- 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.
Two technique points help as well. Return your hand fully to guard between punches, because a half-retracted jab followed by another can read as one long punch. And commit to each shot: pawing motions and feints are meant to be ignored by the counter.
When the count looks wrong
- Too low: you are probably too close and your hands are leaving the frame, or the light is poor.
- Too high: check for a mirror or another person in shot.
- Wrong types: confirm your stance setting. If the app thinks you are orthodox and you are southpaw, every jab becomes a cross.
No camera counter is perfect on fast doubles and tight hooks. Treat the number as a consistent measure of your own sessions over time.
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 an Apple Watch or sensors?
No. Counting uses only the iPhone camera. An Apple Watch is optional and adds heart rate.
Does it count punches on a heavy bag?
It is built for shadowboxing. A bag often hides your hands from the camera, so counts are less reliable.
Is punch counting free?
Yes. The round timer, skeleton overlay and punch counts are in the free version, for up to three sessions a week.
Does it measure power?
No. A camera cannot measure force. It estimates hand speed and reports it as a tier.
Can I see my history?
Sessions are saved on the device. Premium adds trends over time and personal records.
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.
Put a number on your next round: Get ShadowCoach on the App Store.