Jump Rope Really Fast Like Pro Boxers

Jumping rope is an integral part of any professional boxer's training regimen. This simple exercise helps boxers develop their coordination, foot speed and endurance, all while burning calories and building muscles to keep in shape. You don't need to have signed a pro contract, however, to jump rope at the same rapid pace that boxers employ. Even if you're an amateur boxer or have never laced up a pair of gloves, a quick jump rope workout is something you can perform at home to keep active on days you can't get to the gym.

Shorten your jump rope, if necessary, by removing one of the handles, snipping an inch or more off the rope with scissors and then re-tying the rope. A shorter rope is more conducive to maintaining a fast pace in your jump rope workout, as a longer rope takes slightly more time to make its revolution and can drag on the floor, slowing it down. The rope should be long enough that you can jump with an upright posture.

Jump with alternating feet rather than holding them together. One of the keys to developing a fast rhythm is to jump with one foot at a time, or essentially run on the spot. If you're new to jumping rope, this variation can take some time to master. Instead of trying to be fast right away, get accustomed to the feeling of alternating your feet and then begin increasing your pace.

Lift your feet just an inch off the ground with each jump. The rope doesn't require you to jump several inches in the air; high jumps not only increase the impact to your lower-body joints, but also slow down the pace of the exercise. You only need to jump high enough to give the rope space to pass under your feet. Keep on your toes as you jump, which allows you to quickly spring off the ground. Your heels shouldn't touch the ground during this workout.

Hold your upper arms largely stationary and create the rope-turning movement with your wrists. Making a full revolution with your arms takes longer than a revolution with your wrists. Many boxers hold their upper arms against their torso, keep their arms bent at roughly 90 degrees and turn the rope quickly with their wrists.

Posted in: boxing