If you can only train one things daily, our suggestions will be to do shadow box.
What is shadow boxing? How do I shadow box?
Shadow boxing is the repetition of every techniques and move learnt in class by fighting against imaginary opponent(s). It's practice by boxers, wrestlers, grapplers and martial artists to perfect their techniques, forms and stick those moves into muscle memory.
Repetition makes perfect.
Learning new exercise or skill and repeat it improved our neurocircuitry.
To perform those new learnt moves, our brain must coordinate a complex set of actions involving our audio and visual memories as well as our motor function.
Practices optimized our brain for this sets of cerebral activities thru myelination process.
To be short, practice and repetitions creates more white matter in our brain and make us mentally and physically better and faster.
Shadow boxing is the best techniques for this and it can be performed as a warm up, or on its own as a powerful workout.
Benefits of Shadow Boxing:
Improve your cardio and breathing
Great conditioning and endurance workout
Prepare you mentally
Develop your striking combos
Improve your footwork and speed
Stick new techniques learnt in your brain and muscles
Shadow boxing can be done as a full workout or warm up, for as long as you want, 10 to 20 mins the entire set or cut into repetitive sets of 3 to 5 mins and can be perform anywhere. You just need a 2 Sqm. space or an entire football field if you like and it can be done on any surface like sand, concrete, grass …
I always suggest my students to start slowly from basic Krav Maga techniques, stance to treats and attacks to a full fight, and add techniques learnt in the previous class to become familiar with it and carved it into their mind and muscles memory. That will make it become naturally decisive or reflexive moves.
Start slowly and increase speed thru your session, cool down by scanning and respond to other attacks or opponent from different side and distances. Alternate combative striking techniques and built up your own combo.
Ensure you keep a proper form at any time, a use of a mirror or your reflection into a widow can help you check your forms, but don't stick to the mirror. A great trick could be to film yourself and check the video to spot mistakes and improve it.
Krav Maga Techniques for Self-Defense by Carsten Draheim: https://amzn.to/31NZ5qZ
Shadow Boxing Secret / How to Shadow Box by Jason Barren: https://amzn.to/33svkg6
Boxing WOD Bible by P. Selter: https://amzn.to/2MEYAsW
Ringside Weighted Gloves (6 Pound): https://amzn.to/2M9lnyf