Things You'll Need:
- Rope (about the length of a jump rope)
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Step 1
Take any rope and tie it to a stationary object just above shoulder level. Have your training partner fold the other end of the rope.
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Step 2
Get into boxing stance. Fifty percent of your weight should be on each leg, and your legs should be bent slightly at the knees.
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Step 3
Practice your footwork throughout this drill. Step and slide front and back. Bob and weave. Throw punches.
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Step 4
Pass under the rope while practicing your footwork. Use your legs to propel your body downward so you clear the rope.
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Step 5
Keep your goal in mind. A strong punch begins in the feet. That's why practicing stance and footwork is so important. When practicing your footwork, keep your body weight centered and balanced as you move in all directions. Stand on the balls of your feet so you can move easily but remain stable. The foot that is closest to the direction you are moving in should move first, and the other foot should follow.
