How to Jump Rope to Condition for Boxing

Boxing involves more than throwing punches. A conditioning program for boxing should focus on improving cardiovascular fitness and strength. Jumping rope is one way to improve your endurance and coordination.

Instructions

1. Choose rope that is 8- to 10-feet long. This size will work for most adults. Wear cross training athletic shoes. They provide more cushion than boxing shoes. Don't jump rope on a hard surface, such as concrete. Select a location which provides shock absorption, such as a mat or an outdoor running track.

2. Hold one handle of the jump rope in each hand. Start slowly and rotate the rope over your head. Jump when the rope hits the ground. Gradually increase the speed you rotate the rope. This will force you to jump faster.

3. Land softly. Keep most of your weight on your toes. This helps maintain balance and will exert less impact on your joints. Keep your chest up and avoid rounding your shoulders.

4. Add intervals into your conditioning program. Boxers need bursts of energy during a match. Doing interval training helps increase a boxer's fitness level. Jump at an increased speed for two to three minutes then slow down your jumping. Hold the rope in one hand and shuffle from side to side to catch your breath.

5. Build endurance. As part of your conditioning program, jump rope for fifteen to twenty minutes every other day. It may take time to build up to this level. Increase your jumping time by a minute a day to build to twenty minutes.

6. Change your routine. Rotate the rope backwards for one minute intervals. Jump with your feet slightly wider than shoulder-width apart. Jump with your knees high. By changing your jumping routine, you prevent boredom.

7. Create a circuit by jumping rope for one minute then adding a set of pushups, sit-ups or crunches. This is a form of circuit training and helps increase strength and endurance.