Short rounds make it easier to pay attention. Keep the room clear, warm up gently and treat the plan as a menu: shorten it when you need to, and finish while your technique still feels controlled.
The four-round plan
Round 1 / stance Move lightly and reset your feet. Notice whether your hands, eyes and breathing stay relaxed.
Round 2 / one combination Pick jab–cross or another familiar pattern. Repeat it slowly, then add small steps without chasing speed.
Round 3 / defence Add one compact slip, block or step after your combination. Keep the defensive movement small and balanced.
Round 4 / free round Choose the best idea from the first three rounds. Finish with control, then write one note for next time.
How to use feedback
Place the iPhone where your full body is visible and use one cue at a time. ShadowCoach is designed as a private practice companion; it can help you notice patterns, but it is not professional coaching or medical advice. Stop for pain, dizziness or unusual symptoms.