How do I Perform Boxing Jump Rope Drills?

Jessica Reed

Boxing jump rope drills will improve coordination, build stamina, and help a boxer move quickly in the ring without losing his balance. To perform boxing jump rope drills, the boxer first finds the right jump rope for him. Next, he works to increase his stamina with basic jump rope moves. Finally, he combines the basic moves with more advanced drills and may choose to add in other exercises in between rounds of jumping rope. When jumping rope it's important for the person to wear comfortable exercise shoes with good support and to jump on a shock-absorbent surface, such as in the boxing ring itself.

Boxing jump rope drills involve building stamina using basic jump rope moves.
Boxing jump rope drills involve building stamina using basic jump rope moves.

The right jump rope for boxing jump rope drills should be lightweight and spin quickly. Weighted jump ropes and those made from heavy materials will not work well. The goal is to find a rope that spins quickly, not one that provides resistance through weights. Purchasing an adjustable jump rope is key, that way the boxer can alter the height to find the perfect length for him. Those who are six feet (1.83 meters) tall or under should start with an adjustable nine foot (2.74 meters) jump rope, and those who are over six feet will need a ten foot (3.05 meters) rope.

The right jump rope for boxing jump rope drills should be lightweight.
The right jump rope for boxing jump rope drills should be lightweight.

To adjust the rope after purchasing, the boxer should stand on the center of the rope with both feet and bring the handles up to his armpits. They should fit under his armpits and the rope should be taut. If the rope has too much slack, he can adjust the rope on either side and check again.

When he is ready to perform the boxing jump rope drills, he should first stretch and do some warm-up exercises. He then starts by jumping rope normally. He should increase his speed after a few minutes and move his feet back and forth while jumping. To do this, he shifts his weight from one foot to the other while moving that foot forward and the other back. This mimics the movements made in the boxing ring.

After he has worked with the jump rope for a week or two and built up stamina to jump for long periods of time, he can move on to more advanced boxing jump rope drills. These include running in place while jumping, crossing the jump rope from side to side over the body while jumping, and jumping twice for every one spin of the rope. A boxer can combine these moves by doing a certain number of one specific type of jump, switching to a different exercise such as lifting weights or push-ups, and then perform another round of jumping.

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