How to Do Boxing Jump Rope Drills
Jumping rope helps boxers to improve their coordination, agility, quickness, endurance and footwork. Follow these steps to perform jump rope drills for boxing.
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Things You'll Need
- Jump rope
- Cross training shoes
- Interlocking foam mat (if necessary)
- Timer (optional)
Instructions
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1
Purchase a jump rope. A lightweight, plastic one is best. Pick a 9-foot rope if you are 6-feet tall or shorter, and a 10-foot rope if you are taller than 6 feet. When you place one foot in the middle of the rope, the handles should reach your armpits. If you want to cut the rope to make it shorter, do it in 1-inch increments until it fits your body.
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2
Choose a jumping surface. The surface should be absorbent, so a tennis court, wood floor, gym mat or outdoor track will work. So will the surface of a boxing ring. If you only have access to a hard surface like a concrete floor, purchase an interlocking foam mat to cover the surface and jump on that.
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3
Begin by running in place. Remain in a stationary position and lift your knees high at each turn of the rope.
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4
Do crisscross jumping. Cross your arms at the elbows when the rope is on the downward swing. Then, uncross your arms at the next downward swing. This will add variety to your workout.
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5
Jump with a "one-two" rhythm. As you jump, focus your weight on one foot and then another. This is good practice for developing the rhythm you will need when you are boxing.
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6
Double jump. Pick up the pace and jump twice for each turn of the rope.
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Tips & Warnings
Jumping rope is not as easy as it looks. You will probably want to start doing 20-seconds at a time with a 10-second break in between. Eventually you can build up to 6 rounds of 3 minutes with 60 seconds between rounds.
Always wear good cross-training shoes when jumping to reduce your chances of injury.
