Don’t get me wrong, I know shadowing is more than just a warm up. I just use it in my warm up. Like you I tend to start slow, just punching, and gradually start moving around, ducking, slipping etc.
I’ll shadow in between rounds, as a warm down, and just throughout the day I’ll throw a 1-2, 1-2-3.
I sometimes do something similar on the bag too. Doing 10 on/off, I might do 2 minute (so 6 x 10sec of actual work) blocks. Might do jabs, then just straights, then 1-2, then 1-2-3, then finish with a rear hook, then finish everything on a jab etc.
With the floor to ceiling and speed bag I have heard people saying things like they really learned to pull their hands back to their face/snap their punches etc. when they focused on them.
Guess I was wondering if anyone else rates them cos I don’t use them for much other than a warm up/down.