Jump rope training is one of the foundations of boxing. A boxer has to have speed, endurance, and agility to succeed in the ring. And skipping is one of the best ways to develop these skills. In boxing, the jump rope is used to warm up, as a part of a conditioning circuit, and as a way to practice boxing footwork.
In this guide, you’ll learn about the benefits, what types of ropes are there, how to get started, and advanced skipping techniques.
Let’s get started.
What are the benefits of jump rope for boxing?
- It simulates the quick footwork, speed, and agility that are essential to boxing.
- It enhances the power and the endurance of the legs.
- Jumping develops bone density and joint strength.
- Body coordination is an essential factor in boxing. Skipping improves the connection (coordination) between the upper and lower body.
- Improves fighting endurance and cardiovascular endurance.
- We can use it for both anaerobic and aerobic workouts.
- Sufficient training to burn calories, and with that to burn fat.
- It helps to build lean muscle mass.
- Jump roping fits well with high-intensity interval training and other fitness workouts.
- There are many skipping variations. Therefore, it’s not boring. (I’ll show you them later.)
How long should a skipping rope be for boxing?
To find the optimal length for your height, you need to get into the boxing stance position and step on the middle of the rope with your leading foot. Set the handles to be at the same level. If the handles are under your armpits, that’s a good length for you.
I prefer ropes with adjustable handles since I can quickly change length. Of course, tall people should look for a rope that is longer than average.
I’ve tested some ropes during the years. I think the best choice for beginners is a medium-thick rope with bearing. That gives smooth rotation and not too heavy so that the user can focus on the skipping technique.
Different types of jump ropes for boxing training
Boxers typically use ropes made of leather or PVC. They also use heavy beaded ropes for more intense training.
Speed jump ropes for boxing are typically made of PVC, sometimes with steel wires inside. As the name suggests, these pieces of equipment are fast-turning ropes. Hence, they are used for improving foot speed or for intense cardio training.
Be careful! I have steel ropes with PVC cover, and it hurts when I hit my shin.
Like a leather heavy bag, a leather rope is classic boxing equipment that gives an excellent training experience and looks fantastic. The prominent boxers of the 20th century, such as Muhammed Ali, used this type of rope. If you prefer this type, get one with ball-bearing handles for easier spinning.
Weighted jump ropes
The last two types are for improving speed. Weighted ropes are for improving power. Since this type of rope is heavier, the shoulders and arms have to work harder, leading to strength gain. Training with a heavy rope engages the entire upper body. Therefore, we shouldn’t use it for so long; 2-3 rounds are enough to avoid muscle strain.
- Try to avoid skipping on hard surfaces such as concrete. More resilient floors covered with rubber mats, thin carpet, or wood are much better for the joints.
- Pick footwear that protects your soles and ankles. Running, tennis, or boxing shoes are all do.
- Every few months, lubricate the bearing of the rope to keep the smooth rotation.
- Ladies should wear a sports bra.
- Get a stop timer.
- Have plenty of room around you.
- If it’s possible, skip outdoor in the fresh air.
- If you can, do skipping in front of a mirror to check the movements.
How to start jump roping for beginners?
Skipping is a complex movement, and if you haven’t done it before, you should be patient. Some people learn it quickly, particularly people with some sporting background. For others, it takes weeks or months. But, it’s worth the effort since it’s an enjoyable and effective way to training and not just for boxing.
Before talking about how to do it, there are three typical mistakes.
- Don’t look down. We’re willing to check our feet how they move, but that spoils the posture.
- Be relaxed. Lose your muscles (that’s important for boxing as well.)
- Keep a healthy posture.
How to properly hold the rope?
Don’t grasp the handle fully. Place the handle in your palm in such a way that the end of the handle is somewhere in the middle of your palm. When you turn your fingers over the handle, the end will be at your little finger. Also, place your thumb on the handle. This grip is looser and gives an easier rotation for the wrists.
- The starting point: Put the rope at the back of your knees. Relax your legs, shoulders, and arms. Try to keep your elbows close to your ribs.
- Now without turning the rope, jump lightly just a few inches from the floor. Try to take a bouncing rhythm.
- When you feel you have the jumping rhythm, bring the rope over your head and jump over it. Don’t worry if the rope hits your shin. Get the rope back to the starting position, and do the small jump with rhythm again. Be patient! As I said, jump rope exercises are complex moves.
- With practice, sooner or later, the continuous jump roping will come. It’s like any other skill you have, such as riding a bike. Once you learn it, you will never forget it.
High-level boxing jump rope techniques
Once you are familiar with the basic jumps, you can switch to more advanced techniques to make your training more versatile. In the beginning, it’s quite hard to learn new jumps because our body and mind stick to the standard skipping. But, don’t worry, with practice, you’ll learn the more difficult jump rope drills for boxing as well.
With your feet together, skip to the sides or forward and backward. Ski hops help improve strength and coordination in your legs and feet and your agility and balance.
Alternate stepping – Boxing skipping for beginners
Alternate stepping allows you to move your feet a little faster than normal while skipping. This means you can get in a little more work in less time. It also allows you to focus on technique and power rather than maintaining a regular rhythm.
Hop and kick – How to jump rope like a boxer
Speed, agility, coordination, and all-round development of your body is the main aim of hop and kick skipping. It’s the classic boxer’s skip we see in movies.
This is a more intense exercise since we have to move our legs much higher. It works the entire lower body, boosts the heart rate even strengthens the core muscles.
Running in place
Make the same move as if you were running. Alter the pace and try to jog forward and backward.
Crossover skipping is done by simultaneously crossing your arms in front of you. This way, the rope forms a loop that you bring under your feet.
Jump Rope Workout Routine Examples
Now you know why skipping is the ultimate cardio workout that will improve your endurance, agility, coordination, and speed and help you lose weight and tone up your body. Here is a few examples to get started or to integrate into your boxing training plan.
To sum up
Ever since I was a kid, I’ve always been fascinated by the sport of boxing. I would go to the local gym and watch people train and fight. There are always those who look like they have been training their whole lives, and then there are those who look like they have never picked up a pair of gloves before. A big part of this is the way they train. Many people who get into boxing start with a jump rope to improve their skills and condition. From the tips above, now you know how to use the jump rope for boxing training.