For boxers looking to combine cardio, dexterity and coordination all into one exercise, there are few workouts more effective than jumping rope.
Not only is jump rope one of the most affordable and easily accessible pieces of equipment you’ll come across, it’s also one of the very best, and has been used by professional boxers for decades.
With this in mind, our guide will take a closer look at why skipping rope has become such an iconic drill in boxing, including six of the most important benefits of the popular training method.
What’s more, we’ll also look to answer a few of the frequently asked questions related to boxing and jump rope.
The first benefit we’ll take a look at is the improved coordination boxers enjoy from using jump rope workouts in their training programs. By definition, a good level of coordination allows an individual to use different parts of their body together in a smooth and efficient way.
For boxers looking to improve their coordination, skipping forces the arms and legs to work together repeatedly in a smooth and controlled rhythm. In other words, it teaches you how to split your focus between your hands and feet.
It’s worth noting that elite-level boxers are usually the masters of this movement due to years and years of practice.
Sharper And Faster Footwork
For boxers who want to become lighter on their feet, jumping rope is the perfect exercise. The best skipping workout to do is the “boxer skip” as this jump rope variation mimics the kind of footwork that’s needed in a fight.
What’s more, one of the greatest advocates of this exercise is boxing legend Mike Tyson – do we need to say anything else?
All you need to do is slightly shift your weight from one foot to the other while jumping over the rope. This means that you’re constantly on the move, distributing your weight and pressure from one side to the other.
Not only does this movement resemble the ring footwork, it’s also great for learning how to preserve energy and become more efficient while fighting.
Builds Stamina Through Conditioning
Running is often the go-to cardio workout for many athletes, but skipping rope is an extremely valuable cardio exercise considering it also works the arms, shoulders and wrists at the same time.
In terms of using gym-based exercises as conditioning tools you can transfer into the ring, skipping is probably the best cardiovascular workout for closely mimicking the physical demands of boxing.
Improves Body Awareness And Balance
Body awareness and balance are two of the most important skills for a boxer to learn before stepping into the ring. In other words, it’s essential that you learn exactly how your body moves and reacts when an opponent is directing punches at you.
Interestingly, these two skills are equally important for mastering many of the skipping rope drills that boxers perform in their training workouts.
Therefore, spending a good amount of time working on your jump rope fitness and technique will only improve your body awareness and balance in an enclosed space such as a boxing ring.
Develops Mental Toughness
Aside from many of the physical benefits of jump rope, the level of mental toughness and resilience that’s required to learn and master many of the skipping techniques is an important skill to carry into the ring.
For example, spending an extended period of time skipping teaches boxers to keep moving and to stay focused on maintaining a steady rhythm. This is made all the more difficult when your legs are aching, your arms are burning, and the rest of your body is slowly giving up on you.
Works On Speed And Explosiveness
The final benefit we’ll take a closer look at is the way in which jump rope can help boxers train and develop lower leg explosiveness.
Once you’re able to transform slow and heavy skipping into a lighter and more smooth movement, your boxing performance and footwork will only improve.
In other words, the faster you’re able to move and explode off the ground in a skipping exercise, the quicker and more explosive you’ll be in the boxing ring.
Frequently Asked Questions
Does Jump Rope Increase Punching Speed?
Jumping rope allows a boxer to become an expert at hopping over the rope and turning their wrists repeatedly for an extended period of time.
So, with a fair amount of practice, you’ll be able to complete the exercise and turn the rope even quicker, which in turn, will increase your ability to time movements and throw punches, all while perfectly balanced at the same time.
Is It A Good Idea To Jump Rope Every Day?
There’s no need to jump rope every day, as three to five days a week should be plenty to achieve good results. If, however, you’re determined to jump rope every day, try to keep your workouts short and low in intensity. It’s just as important to let your body rest when it needs time to recover.
Does Jumping Rope Build Abs?
Yes, jumping rope is an excellent exercise for developing your abdominal muscles since it’s a cardiovascular workout that uses the entire body.
Not only does it allow you to burn a considerable amount of calories, it also strengthens your core and quads, as well as stabilizing your pelvis throughout the entire movement.
What Is 10 Minute Of Jumping Rope Equivalent To In Running?
Jumping rope is an aerobic exercise which can burn up to 1,300 calories per hour of vigorous, high intensity activity. With this in mind, 10 minutes of jumping rope is roughly considered the equivalent of running a mile in eight minutes.
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