Jumping rope has a lot of advantages for a boxer. If you plan to enter the ring anytime soon, one important thing you must consider is learning how to jump rope like a boxer. First, you need to follow the boxer jump rope routine. Next, get familiar with the boxer jump rope drills for effective results.
That said, getting familiar with the boxing jump rope technique may take some time. Still, your balance, footwork, and coordination will improve greatly after the exercise.
There is a lot of jump rope drills for boxers. Below are the top jump rope drills you need to get familiar with.
Table of Contents
Jumping rope exercises increase the stamina and endurance level of a boxer. If you are a regular boxer or just starting, you need to master all the boxer jump rope drills. Researches have proven that making jumping a routine makes you a better fighter.
The basic jump role drill for you will be discussed below;
Table of Contents
- Basic Two Feet Jump
- Switching Foot Jump
- Side to Side Drill
- Front to Back Drill
- Side Swipe Single Unders
- Side Swipe Criss-Cross
- Squat Side Swipe
- Half and Full Twist Jump
- The Boxer Skip
- High-Knee Jumps
1. Basic Two Feet Jump
One of the fundamental boxing jump rope techniques is the basic two-step jump. You can start with this drill if you are a newbie in boxing. This drill requires you to stand and separate your feet to some extent and jump over the rope. You must maintain the same position even as you land on your feet.
2. Switching Foot Jump
Another common jump rope technique for boxers is switching foot jump. This jump requires your alternate feet to leave the ground running. You also need to time your jumps.
You can increase your workout by speeding up your pace, or you can bring your knees together.
3. Side to Side Drill
The side-to-side boxing jump rope drill requires you to start with your two feet basic jump position. As you perform this jump using your two legs, you will begin to jump from one side to another.
The technique requires that you start with short side jumps before you advance into longer side jumps.
4. Front to Back Drill
You must begin this drill with the ‘two feet’ basic jump position. You will then start jumping forward and backward from side to side. This boxing jump rope drill involves you starting with short jumps before you progress to longer jumps.
5. Side Swipe Single Unders
One of the basic boxing jump rope techniques is the sideswipe single unders. This drill requires that you start by swinging the rope in the middle and under your feet. You will then follow it up by doing a sideswipe on your left side before moving to your right side. Finally, you will move from the back to the middle.
The sideswipe single under boxing jump role drill is more about building your rhythm than your speed.
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6. Side Swipe Criss-Cross
Sideswipe criss-cross boxing jump rope drill is similar to the other swipe techniques. However, this drill involves you doing a sideswipe on your two sides, and you will then cross the rope when you come back to the middle.
This technique takes a lot of time and practice before you can be an expert when doing it. You can also focus on your right strategy to build up more speed when you advance more.
7. Squat Side Swipe
Another famous boxing jump rope drill that you can turn into a routine is the squat side swipe. To take full advantage of this technique, you must start your training with mini jump squats without the rope.
The squat sideswipe is a fast technique that will require you to go down in a squat slightly lower than 90 degrees and come back up. You must also keep your weight on your toes and stay few inches from the ground when you are jumping.
Handles to your head must also be lifted when you go down into your squat to reduce the slack on the rope. This boxing jump rope routine is a little bit tough, especially for beginners.
8. Half and Full Twist Jump
Taking this particular boxing jump rope drill will allow you to involve all the parts of your body in the exercise. The drill will require you to twist your body continuously when you jump. The twisting of the body can be in half circle or full circle.
Half and full twist jump boxing jump rope routine will engage all your body’s core and abdominal muscles as you jump.
9. The Boxer Skip
The basic requirement for the boxer skip is that you must jump rope at a steady pace and move your feet around in a bit. The introduction of basic centric footwork then follows it.
The boxer skip jump rope routine for boxers involves keeping your feet some inches apart. Then, shifting your weight back and front between the balls of your foot.
If you are diligent with this routine, you will develop a real rhythm that will help you in the ring.
10. High-Knee Jumps
The high-knee jumps is a boxing jump rope routine that helps to intensify your everyday jump roping movement. The routine helps you to strengthen your leg muscles and also helps to burn calories.
The exercise also requires you to lift your knees high on the jump, which will help to work out the muscles in your legs.
Either as a professional boxer or an amateur, the numerous advantages of boxer jump rope drills will help you in your career. But, you must be regularly committed to the boxing jump rope routine for you to achieve maximum success.
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