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How to Jump Rope for Boxing and

Fitness
by admin | Dec 20, 2017 | Boxing Equipment, Footwork, General Training

Skipping rope is one of the easiest, and most cost-effective and fun exercises that
you can use to enhance your boxing. It helps you to be more agile, burn fat and get in
overall great shape. In this article I will detail everything that you need to know about
skip rope training for boxing. Whether you are a beginner or have used the jump
rope before, you will definitely take away some very useful information.  At the end of
this article is a video outlining most of what’s discussed, so if you are more of a visual
learner then take some time to watch the video.  I have also included a beginner
workout program to get you started.

Benefits of Skip Rope for Boxers

Despite numerous benefits that boxers can reap from jump rope training, some
fighters still don’t fully appreciate the exercises as much as they should. It is more
likely that a fighter will go for a couple of sparring rounds or on the heavy bag, and
neglect the benefits that can be had from the skip rope.

Skip rope training helps fighters build endurance, improve balance and co-ordination
and develop overall athleticism. There are many ways of skipping rope; varying in
style, intensity and specificity. Here are general benefits of jumping rope for fighters:

Better overall aerobic fitness.

Developing better footwork and movement in the ring.
Building stamina and endurance to help fighters last longer.
Improving breathing techniques and efficiency.
Better punching power and throwing combos.
Better coordination and balance during boxing.
Building better agility and timing.
Build on overall muscle power and strength.
Burning fat and helping fighters get in shape.

Choosing the right jump rope for you

Just like any other type of fitness training, jump rope requires the best possible
equipment and tools to help you in your training. A good quality skip rope should be
well-sized to fit your height and skill level. Skip ropes come with lots of design
characteristics, some skip ropes are heavier, agile or faster than others and some are
suited for different types of workouts.

When you step in any shop, you’ll find different types of skip ropes varying in material
thickness, length, handle and weight. The choice of skip rope will largely depend on
the type of training you are undertaking.  A jump rope not properly suited for you will
make the experience tedious, unpleasant and you might not have the same
enthusiasm as when you first started out.

Here are some of the various type of jump ropes that fighters can pick out:

Beaded Jump Rope– Also known as segmented jump ropes, these are one of the
most colorful jump ropes. It gets an aesthetic appeal from the plastic beads
attached along the rope. Beaded jump ropes are made up of plastic beads woven
in segments of about 1.5 inches on a continuous piece of nylon cord. The plastic
beads help increase the weight factor on this rope and prevent annoying tangling
while training. It is a great rope for beginners, the beads help the jumper gain a
rhythm and flow while jumping by making sounds whenever it touches the floor.
The bright colors are also helpful for visibility and strength training. Sometimes the
weight can be too much for some and it is also quite painful when you hit yourself
with the rope. Even though this rope can endure most harsh surfaces, the beads
will eventually wear out and break off.

Cloth Jump Rope – These ropes have been around for a while and probably one
of the most common ropes for having fun at the park or in the backyard. It is made
of cloth fabric and mostly has wooden handles. It helps beginners gain basic jump
rope skills, balance and techniques as they advance to other ropes. They are also
great for practicing basic moves like the kickback and shuffle. However fabric skip
ropes do not cut the air as other ropes, so higher speeds are often hard to
achieve. The lightweight also makes it easy to whirl during a windy day and it gets
dirty quite fast.
Speed Jump Rope – This is one of the most durable and reliable ropes that
fighters can use for training. It consists of streamlined PVC material which is pretty
flexible and ball bearing swivels that enable quick movement (some ropes have
normal handles). The thin and flexible nature of the rope makes it perfect for agility
training as boxers can practice speed jumping moves as well as cross body
techniques. The speed jump rope is great if you are looking to get a serious
workout by engaging your lower body as well as the upper body. Here the focus is
on the shoulders, lower back and legs. This rope is recommended for intermediate
and advanced boxers. Mostly you’d want to use the speed jump rope indoors as
the PVC can wear down on other surfaces like dirt or concrete.
Licorice Speed Rope – They are comprised of thick PVC material and are easily
adjustable for training. The rope fluid is not overly rigid but is material is definitely
stronger and helps fighters build up on stamina. The length is easily adjustable for
different heights and can be recommended for intermediate to advanced fighters.
Leather Jump Rope – These are the heavier vintage ropes popular in the golden
era of boxing. You could always find popular fighters like Foreman, Tyson and Ali in
the gym working with leather jump ropes. These ropes are made of organic leather
and help enhance coordination and footwork. Leather jump skip ropes are
relatively comfortable to use, they make less noise and are less likely to tangle.
However they can be a bit heavy, and a whip can force you to take an unexpected
painful break. They are best suited in indoor surfaces as they might wear out
quickly in rough surfaces.
Weighted Skip Rope – For weighted skip ropes, extra weight is added to the
handles providing the upper body with that extra intensity. The weight jump rope is
great for building stamina, strength and endurance. It is ideal for those looking to
 push themselves harder and build on that intensity. Materials for the weighted skip
rope are usually comprised of leather or PVC.
Cable Skip Rope – These are the thinnest and fastest types of skip ropes used by
advanced fighters in boxing and martial arts. They are made of thin cable wires
(2mm -4mm) in thickness. Cable skip ropes are designed with speed in mind and
incorporate higher level techniques like double-enders. This type of skip rope is
best suited for serious fighters gearing up for competition. Beginners who have not
yet gained the necessary rhythm can potentially get injured if they fail to use the
cable skip rope correctly.
Digital Skip Rope – In case you need a break from traditional skipping ropes, the
digital skip rope is a great variation to help you improve your heart and breathing
rate. With digital skip rope, you can detach the rope and jump wireless. It makes
great for space-saving and helps you train anywhere you like. The digital skip rope
has smart capabilities that enable you to show the calories burned, total number of
skips and duration of time. The digital skip rope doesn’t require any type of
coordination or skill level and most are portable. Some digital skip ropes come with
an integrated App that allows you compete with your friends online.

When choosing a jump rope here are the important points to

remember:
Always check on the thickness and density of the rope. The rope material will
determine how fast you can turn the rope.
In case you are looking to hit higher speeds thin and dense ropes like PVCs and
speed ropes are a great choice.
Weighted jump ropes are great for working out the upper and lower body,
especially if you are aiming at pushing yourself further.
As rule of thumb, beginners are encouraged to start with low/medium density
ropes as they move up to heavier ropes.
In case you love outdoor skipping avoid using leather or cloth ropes in damp
weather as this will accelerate wearing out of the rope.

 Rope length sizing

The ideal size of a skip rope is generally determined by your workout objective, height
and turning mechanism. Other factors include length of the arms and length of the
lower body. It is important to know your optimum jump rope length before starting
out on any skip rope routine. Below are some guideline that will help you get started.

1. Take the skip rope handles in your hands and stand at the center of the rope with
one foot.
2. Pull the handles upward until they touch your underarms making sure the rope is
taut.
3. For beginners the rope should ideally reach the shoulders for maximum efficiency.
If it extends beyond the shoulders then try and shorten it. if you are still not
comfortable add a little more rope and swing a bit till you get to a pace and
technique that you can work with.
4. For intermediate and expert speed jumping the level should be just below the
armpits with a clearing 2 to 6 inches from the head axis when jumping. Keep
shortening the rope as you pick up on agility and speed.

Rope Length sizing chart

Rope Length Height

6 ft.  4’0” and Under

7 ft.  4’0”- 4’9”

8 ft. 4’10”-5’3”

9 ft. 5’4”-5’10”

10 ft. 5’11”-6’5”

11 ft. 6’6” and above.

Skip Rope Handle and Attachment Guide

The handle of a jump rope is one of most important things to consider when
selecting a skip rope. A good handle will ensure that your rope is secure and you
focus on your jumps rather than the handle itself.

There are different types of handles that vary with material, color combinations,
length, connection type and those suited for different levels of skip rope training.
Here is some pointers to guide you when choosing the best handle for your skip
rope.

Handle material– Traditionally, plastic and wooden handles have been popular
because of their great grip and are easy to rotate. Plastic handles are convenient for
double dutch jump exercises or free styling while having fun. Thick handles like wood
provide more grip but are less effective at providing faster speeds.

Due to sweat and perspiration, plastic and wooden handles sometimes lose their grip
and fighters have to use some grip tape. Cheap plastic handles tend to crack
especially if you are working on speed and intensity. Foam and light aluminum are
much better for continued use especially for advanced speed-style ropes. Other
popular skip rope handle material includes molded shatterproof polyethylene
synonymous with beaded segmented ropes.

Handle length– Jump rope handles come in 3 broad length types; long, short and
medium.

Long skip rope handles average 6 inches and above and are particularly common at
competitions. They are great for practicing crossing movements and other cool
freestyle tricks. Medium sized handles are more suited for the gym setting and
average 4 inches. Short handles are less than 4 inches and best for practicing speed
rope workouts. Shorter handles allow faster rope rotation with minimal effort.

Rope attachment – The rope attachment is mechanism in which the skip rope
connects with the handle.

The standard connection, this is the most common connection type for basic ropes
where the rope goes straight into the handle.
A 90 degree connection helps boxers get faster speeds, better coordination and
overall rhythm that goes a long way in boxing. The 90 degree connection is light
and allows you to concentrate on the rope while training.
The ball bearing swivel connection- Consists of a ball bearing that connects the
rope to the handle for easy spinning. The ball bearing swivel eliminates virtually all
the friction present in other ropes, the swivel allows unrestricted movement
providing better control. You’ll find most high performance speed and double end
jumpers opt for the ball bearing swivel connection. There are plenty of patented
designs, it will be hard to miss one that suits your needs.
Starting out: What You Need to Know
Before getting starting out on any skip rope routine, it is important to understand
that there are 3 basics components of skipping rope: Fundamentals, movement and
intensity.

Fundamentals – These are the equivalent baby steps that help you build up some
consistency in your skipping. That consistency is going to help you maintain a
coordination between your upper and lower body that is essential in boxing. The
consistency from learning the fundamentals will also help with your cardiovascular
development, so that you can go long enough to get the cardiovascular effect.
Movement – Often times in boxing most of the movement is side to side, narrow
with stops and starts. I will go over skip rope exercises that will help your
movement in boxing. It helps improve your agility, speed and footwork.
Intensity – Most boxing training requires fighters to put in work and continuously
build up on their intensity. Whether it is sparring, shadowboxing or a round on the
heavy bag, boxing requires one to go hard during training. If you really want to
monitor your intensity during training and whether it matches up to your boxing,
you ideally should be about 75%-90% of your maximum heart rate (MHR). However
during skipping, because we are very efficient with that technique most of the time
we are about 60%-70% of your maximum heart rate (MHR). In this article I will go
over some workout that will go a long way to help you to match your intensity in
boxing.

I will also go over different types of ropes, including the Crossrope and heavier ropes
to help you gain more muscular strength and endurance.
Skip Rope Techniques for Beginners
Fundamental # 1 Basic Rhythm – The most important part about skipping rope is
nailing down your basic rhythm. Here you need to position your hands and feet
together in the same distance away from the median plane of your body. Make sure
your elbows and shoulders relaxed and in a stationary position. A great way I
recommend for beginners is to simply swing the skip rope beside you and take a little
hop at the same time. Use your wrist to move the rope in a circular motion and make
sure you hit the floor and take a little jump each time you hear the ‘tic’ sound. It
doesn’t matter how high you jump, the goal is to time the rhythm of your feet with
the rope.  For building consistency, you can repeat the exercise for 3-5 minutes
working that basic skip. That will help to get your feet and hands integrated in
motion.

Fundamental #2 Cross Body Rhythm – Another basic rhythm that you can
practice before actually getting into skipping is making the figure 8 or criss-cross
motion with the rope across your body. This exercise is helpful in getting you into the
rhythm without worrying about the rope catching your feet when jumping. It is also
essential when you want to take a break from your skipping in between your jumps
especially if you are a beginner. First take the rope with both hands, swing over to
your left side making sure that your right hand is over your left. Then take your left
hand to the front over your right and make a figure 8. Then move the rope over your
body, left – right, right – left, left – right, right – left, getting in rhythm of over the top
and back as you move the rope faster and gain momentum.  If this is unclear to you,
then just watch the full instructional at the end of the blog post.

Quick Expert Tip: The Crossrope has a ball bearing swivel which is different from
your typical speed rope that has a plastic attachment. This means it doesn’t break
easily, you get great maneuverability and a durable rope.

Fundamental # 3 Basic Skip – The first thing you need to keep in mind is to keep it
simple. The goal here is to get to the 15-20 minutes continuous skip.  Don’t do too
many at once, get into your flow, do 5-10 skips, take a break then keep going to
about 100 a minute and so on. Start with the rope behind you and take small jumps
like 5-10, take a little break by doing the cross body swirl to maintain the momentum
and then continue. Build up on like 5 or 10 at a time and eventually after a few days
or weeks you will be able to build on to 15-20 minutes nonstop of the basic skip.

Additional tips for basic skip:

 Always remember to use your wrists to do most of the swinging: not the forearms,
not the shoulders or elbows.
Practice the pretend jump, swinging an imaginary rope over your head until you
visually see yourself jumping rope.
Head position should be up, eyes forward.
Avoid jumping too high while coordinating your movements in a gradual manner.
Avoid jumping twice between each swing of the rope.
Avoid jumping when hunched over, instead maintain your spine in a comfortably
tall position.

Fundamental # 4 Basic Kick Out- This is a great practice to maintain your longevity
in the ring. Here you are not landing in the same spot, your muscles are bound to get
tired doing the same move. So try mix it up in a variety of angles to have more fun. In
the kick out, each move has a little hop. Start by kicking out your right foot, then go
back to center, do a little jump and then back. Do the same with your left foot, jump
out. Each time there is a jump is when the rope is going to clear. Practice with the
rope swinging beside you and when you are ready you can bring the rope into play.
Once you master the basic kick out technique it is one of the easiest moves for
longer duration (10-15 minute) skips. While doing the kick out, add in a bit of the
basic skip and cross body swings for breaks while still maintaining momentum.

Fundamental # 5 Inside Switch Step – This fundamental skip rope exercise

mimics a pendulum. Every time you bring your one leg out you are going to take a
little jump and switch to the other leg. As you are doing the little switch both your
feet should be in the air together right at the center point, like a pendulum. I will
cover doing the switch step backwards, which is similar to a back pedal later in the
article when covering advanced steps.

Fundamental # 6 Running on the Step/ Single Leg Variation – This is one of the
ways you can intensify your skipping session. Simply with your feet, move up and
down in the same spot like you are a climbing a flight of stairs. Often with boxing,
fighters are on one foot pushing and pivoting, and pressure moves from one foot to
the other. It is imperative to work your single leg with your running on the spot. Here
you will be running, then hopping a bit on one leg, switching the other. Make sure
you switch back and forth because the single leg variation tends to be very
demanding and it depends on your overall fitness. Try mixing it up the basic step
taking breaks whenever you need to. Running on the spot is a god way to push the
intensity of your skip rope while still staying with basic foundation. It is also a great
way to add a little muscle endurance to your lower body, try focusing the single leg
and mixing it up with the basic step.

MOVEMENT 
So now you’ve covered the basic fundamental steps and you have gotten into a
decent 15-20 minute routine. People at the gym can tell that you are now in a groove.
Now comes movement; fundamentals primarily cover the up and down movement
which is great but in boxing the primary movement are front-back and side to side.
There are a number of exercises that you can practice to improve your footwork,
speed, agility and direct effect.

Movement # 1 Move around While Skipping –The number one exercise you can
start with is to move around while skipping. Here you are over the fundamental
moves but instead of staying stationary doing them, you will be moving around. The
key is not staying in the same place, and the best thing about it is you can move in
whichever direction you like. Moving in different directions will help you learn how to
push off from all directions with both feet. Take the fundamentals that you know and
move around with them in your 15-20 minute sessions.

Movement # 2: Side to Side Shuffle Step – This is one of the best to learn how to
move your feet similar to boxing with the lateral motion. Also there is a little forward-
back pendulum shuffle step with your skipping. Once you get your basics going and
you are working your basic skills all you do is move side to side. This moves help you
in the ring when you are boxing: you are moving, sizing up your opponent and
ducking which is very important.

Movement # 3: Forward Step Out: Another move that you are going to use a lot
especially for punching and movement is the forward step. So you need to be sharp
and stable in launching attacks. Start with your basic step, move side to side, then
move one foot forward, take a few skips then switch to the foot and repeat. It creates
a pendulum step that is important when you are going in and out of the pocket while
you are in the ring. The side to side shuffle step and the forward and back pendulum
helps to condition your footwork to boxing movements. So incorporate them into
your skipping so that you can get the most benefit in boxing.

Movement # 4: Running to Step Out: Running to Step Back – A great way to

work your footwork in skipping rope to make it more intense than the back-
forth/front-back shuffle is to work running with an outward stop and start.
Remember to alternate your feet, step your feet outward and also step your feet
backwards. Start with your basic step, get to the running on the step, then proceed to
step your foot out and back. Repeat the same on your other foot and maintain a
tempo of running, right, left, right foot-step out, switch running left, right, left-foot out
and repeat. Basically you are working a running pattern that your lungs, heart and
calves are bound to feel the push. The start and stop motion is a little bit harder and
intense that helps to carry over to your boxing footwork.

Movement # 5: Single Leg Side Hop/ Single Leg Forwards  and Backwards –
First start with the forward basic skip, when you get to the single leg, you are going to
go forward and backward. Hop on one leg for 3-5 skips and then switch legs. Here
you are overloading your single leg and doing all the work. However you want to
switch will ultimately depend on your fitness levels and your ability to transition. What
you can also do is simulate the side-side movement while putting pressure on that
single leg. Do a few skips and then switch the other foot. It is important when
skipping to and incorporate movements similar to what you are going to do in
boxing. Overload yourself working the single leg working front and back. All these
movements are to going to carryover to your boxing.

INTENSITY

The final component that is essential in your skip rope workouts is intensity when you
are boxing. There are so many things you need to worry about including upper body,
lower body and other movement techniques.

Increase Heart Rate and Match Intensity – When you get in a good round of
boxing or sparring you are usually working at 75%-90% MHR. However, when you are
skipping rope you are usually quite efficient and it can often be hard to get your heart
rate up high enough, so you really have put in more effort to get it there. Working
with a speed rope demands that you learn to work fast. I will also show some other
alternatives that you can use with the Crossrope where you don’t have to go as fast
to get to that level of intensity.

Let us assume you are working with a speed rope. One of the things you can do is a
basic interval. Here you work for 3 minutes with a 1 minute break, anywhere between
4-6 sets (do this after your skip rope warm up). The intervals are the fastest pace that
you can maintain for 3 minutes. You will determine this through experience and
knowing your fitness levels.

Start with a fast-paced running on the spot and if you have the skills incorporate the
double jumps. Do this at an intense pace, don’t go too fast or to slow but maintain
the 3 minute high intensity pace. In case you were putting in enough rounds in
shadow boxing, sparring on the bag you are going to know what that intensity feels
like

Tabata Sprints workout

A great skip rope exercise that can match your boxing intensity or even exceed it is
the tabata style workout. Basically you are going 20n seconds as hard and fast as you
can with a 10 second break and repeat that for 8 sets. Set an interval timer 20
seconds on-10 seconds break. The running part is most important aspect here and
that is where you put in work. Alternatively you can do a basic hit style workout,
similar to a high intensity workout. Go 20-30 seconds on, 20-30 seconds off. Here
your work and rest levels match in a 1:1 ratio. For the tabata sprints if you have the
coordination, skill to work the speed rope you’ll to match the intensity of actual
boxing.

Expert Tip – With the Crossrope, you can actually switch the ropes with the lighter
speed to the heavier ropes. It allows you to increase the weight, depending on
whether you require more upper or lower body intensity, or whether you are
looking at more resistance for strength in the upper body to develop muscular
endurance.

The blue Crossrope helps match the upper-lower body balance effect in boxing.
Here, work the blue rope just like an ordinary boxing round and you will definitely feel
the difference.

Once you get into the heavier ropes with a Crossrope, you will want to grip the
handles tighter like you are a weight bar. It helps to give your arms and shoulders
more control at the same time reducing pressure at the wrists.

Start with the basic skip, while adding kick outs, side-side and kick out steps. As you
practice more with heavier ropes, it tends to add up and your upper body will feel it.
For the grip, you’ll be using thee forward grip.

You will be getting more upper body action that is similar to boxing. With the blue
Crossrope you don’t have to be perfectly timely with the jump to get the same
intensity. If you are a beginner the blue rope helps in simulating the same boxing
intensity with boxing without making too many mistakes with the lower body.
Strength and Muscular Endurance

Boxing incorporates a lot of upper body activity; punches and short bursts, head 
movement, slips and it is not always your continuous 15 minute duration. Most
fighters work in short bursts, a heavier Crossrope will give you more conditioning and
muscular endurance especially in the upper body.

Also if you are into other combat sports like Brazilian Jiu Jitsu or Muay Thai you are
going to work with forearm and grip strength that goes a long way in helping you with
your clinching and grappling.

For the orange Crossrope, you don’t have to go long duration because the intensity is
already built in with the weight. As a beginner you don’t have to worry about skipping
too fast, the orange rope has a bit of force  For the orange rope you could go for
about a minute with a 30 second break for 8-10 sets. The work rate will still be a little
bit longer than the rest and will depend on your fitness. It is great for the shoulders
and biceps.

The yellow rope 3 lbs. rope is excellent for muscular strength and building
endurance. For the yellow heavier rope, the bursts are going to be shorter. I would
recommend 30 second skip, 30 second rest for 8-10 sets. Remember to hold the
rope with a dumbbell grip.  The heavier yellow rope is excellent for upper body
conditioning that will carry over into your boxing and help you get more intensity in
boxing and other contact sports.

To really see a lot of these techniques in action, check out the videos below.
Skip Rope Instructional
 Basic Skip Rope Workout Part 1

Basic Skip Rope Workout Part 2

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