Jumping rope improves your rhythm, cardiovascular endurance, agility, posture and coordination for boxing. Because boxing is an anaerobic sport, meaning that it uses mainly glucose for energy and is in short duration, keep your jump rope exercises to no more than three minutes in per set, recommends Coach Vern Gambetta, author of "Athletic Development." Changing your footwork pattern works on body balance that may reveal one side of your body to be weaker or less coordinated than another.
Bounce Jump
The bounce jump is the basic form that you should master first before doing the other jump rope tricks, recommends physical therapist Gray Cook, author of "Athletic Body in Balance." Stand with your feet together, and jump over the rope just enough to clear it. Start at a rate of one jump per second, and progress to two jumps per second for one minute. Rest for 30 seconds, and do four to five more sets. Increase the jump time by 10 seconds per set.
Skier Jump and Bell Jump Combo
Start jumping in the bounce step position, and hop side to side as you jump like a downhill skier. Hop in a small distance of no more than six inches from your starting point for just one minute, and then hop back and forth like a clapper in a bell for one minute. You may alternate both exercises every 10 to 20 jumps for one to two minutes.
Split Jumps
Place your left foot in front of you with both feet pointing forward. Jump for one minute in this position, switch feet position and do another set with your right foot in the front for one minute. If one side is more challenging than the other side, perform one extra set on the harder side.
Power Jump
Start with the bounce step. Then jump a little higher than usual, and flick your wrists quickly to swing the rope beneath you twice per jump. Do this once every three to four regular jumps. Keep your posture tall to optimize the timing and conserve energy, Cook suggests. You may also combine a few skier and bell jumps with the power jump.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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