Jump and boxing: How to become a better boxer?
How to combine jump rope and boxing ? When you look at the training programs of the best boxers, they all jump rope !
While most of us may not have touched it since elementary school. However, jumping rope is an incredible way to improve your cardiovascular endurance and strengthen the key muscles of the lower body, without the need to subscribe to a gym or buy expensive equipment.
It is an absolute must to work endurance, footwork and strength.
In this article, we will therefore give you an overview of the advantages of the jump rope for boxing, as well as the best exercises to achieve in order to become a more efficient boxer !
The advantages of skipping rope for boxing
Boxing is really a sport that muscles the whole body, because footwork and the strength of the lower body define our ability to deliver and avoid the punches of our opponent.
To strengthen the muscles of your lower limbs, also read the Top 8 exercises for legs by body weight
Now think about the coordination needed to jump rope. Your hands and wrists should rotate the rope at a constant rate, in a way that synchronizes with the rhythm and frequency of your jumps.
In other words, the jump rope and boxing require the same level of total body coordination:
- Coordination of the upper and lower body: boxers work hard to master their hand-eye-foot coordination and the ability to make optimal use of all these elements at the same time during training or during a fight.
The jump rope is an essential way to train your body to make all of these work together.
- Leg play: the jump rope helps you stay light, that is, keep your weight on the soles of your feet and move your body quickly with all your weight positioned as such.
The jump rope is a good way to train your body to learn to move in the same way that a boxer moves in the ring.
- Endurance: the vast majority of people think that jogging or running is the best way to increase your overall cardiovascular endurance.
Although running is an important part of the training of boxers of all levels (and why you will often hear about professional fighters traveling several kilometers almost every day) rope jumping can offer you the same cardiovascular benefits, in just a fraction of the time. But also, you help lose weight.
Indeed, 10 minutes of jump rope equivalent to 30 minutes of jogging.
Make the most of the jump rope and boxing alliance
To make the most of your jump rope sessions for boxing, you need to make sure you have the right equipment ! To start, it is recommended to choose a jump rope with adjustable length, to be sure that it is suitable for your morphology. To find out more about choosing the right length for your jump rope, read this article.
We recommend it to you Sauter cord Steel Pro ™, a high quality model used by the greatest athletes, including boxers ! This solid and resistant jump rope is however very light. And no risk of being bothered by sweating thanks to its ergonomic and anti-departing handles !
Its ingenious 360 ° ball bearing system offers a simple and gentle rotation for your joints, while ensuring optimal muscle work.
The best jump rope exercises for boxing
From front to back
We will assume that you know the classic rope jump movement, the jump with both feet together. To combine jump rope and boxing, the first variant to that of the front-rear movement.
As the name suggests, instead of jumping up and down in one place, your jumps should go slightly forward and backward. Your jumps should keep the same pace, except that the landing point should alternate between slightly forward and slightly behind where you are.
It is a good warm-up exercise to integrate with a jump rope, because it will start to engage your lower abdominal muscles and to solicit your hips.
Read also: All knowledge about the exercise of the bird in bodybuilding
From side to side
This is another excellent warm-up exercise similar to the front-rear variant mentioned above. Only this time, instead of jumping forward and back, you will jump from side to side.
This is another very effective jump rope movement for boxing. Again, your jump should keep up the same pace, only changing where your feet land after each jump.
The easiest way to visualize and perform this exercise is to imagine that there is a straight line between your feet (when you are standing). You want to keep jumping back and forth on this line, making sure your two feet land on one side of the line, then on the other, and so on.
Like the variant back and forth, this version of the jump rope will help you to engage your oblique muscles, which go up and down on the sides of your chest.
Once you are comfortable jumping rope at a steady pace while moving your feet a little, now is the time to start integrating a footwork centered on the jump rope and boxing .
More specifically, we will integrate the Boxer Skip into your jump rope routine. By keeping your feet a few inches from each other, you want to perform the Skip Boxer at a moderate pace, which you can maintain.
This means that you will move your weight back and forth between the plant of each foot, almost as if you were trying to run on the spot while keeping your weight exclusively on the soles of your feet.
This movement is not easy at first, and therefore cause some errors. But continue to train: you will get used to it and you will manage to keep up the pace as you go. To find out more, don’t hesitate to read this article.
This training will do wonders when you get into the ring or move around the strike bag !
Run in place
If you want to increase the cardiovascular intensity of your jump rope training for boxing, this session is for you.
It combines the advantages of running on the spot with those of the knee pits and those you already get with the jump rope. As you can guess, this exercise works effectively by jumping rope.
Again, you want to make sure you focus on raising your knees as high as possible. However, do not start trying to sprint on the spot by jumping rope !
First, you want to start by jumping rope normally, or maybe with a little Boxer Skip. From there, start jogging on the spot, making sure you take off one foot from the ground, followed by the other.
Once you master this movement, start lifting your legs higher and higher, faster and faster, until you achieve full knee piers.
Finally, we have an exercise that will blow up your calves and your lower body, while increasing your heart rate and your caloric expense.
As the name suggests, this jump rope and boxing exercise consists of passing the rope twice under your feet for each jump you make. As you can imagine, this will force you to turn the rope very quickly and jump a little higher each time, to make sure you have enough time to double pass the rope.
Again, we recommend that you start with a steady rhythm, with your feet together. From there, start increasing the speed at which you turn the rope, then start gradually increasing the height at which you jump.
You want to double the usual jump height as much as possible. So it’s about rhythm, timing and constant progression of your heart rate.
Complete your session with this top 8 of the abs exercises with elastic
In summary: The jump rope and boxing
The jump rope and boxing therefore mix together ! It is even essential to train on the rope to progress as a boxer, whether on his physical form or his boxing technique.
There are exercises perfectly suited for this, such as the front / back, side jumps, the Boxer Skip, running on the spot or the double passage of rope. They all help strengthen your muscles and improve your endurance.
With a quality rope model like this Sauter cord Steel Pro ™, you can then fully focus on your physical performance. So convinced of the benefits of the jump rope for boxing ?
How to combine jump rope and boxing ? When you look at the training programs of the best boxers, they all jump rope ! While most of us may not have touched it…