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Being a good boxer means being very agile, elusive and explosive, but in a very different way than in other sports. In football, you may need to be explosive for a 10-15 yard distance. In boxing, however, it’s a short, quick burst of speed and quickness that is needed.

On top of the quick explosions that are required in boxing, you need to have good balance and be able to take a punch without falling down.

You also need to have good stamina to prevent fatigue as the match wears on.

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There is one piece of equipment that allows boxers to achieve all these needed attributes in one simple exercise; a jump rope.

Jumping rope for boxing allows boxers to develop the agility, elusiveness, explosiveness, balance and stamina that is needed to win matches on a consistent basis.

However, it is crucial that boxers use the right jump rope workout for boxing, otherwise they will not gain that very needed edge over their opponent.

Many jump rope workouts are great for general fitness. They might help you to increase stamina and balance, but if it is not specifically designed for a boxer, they might not aid in the development of other needed boxing attributes.

That’s precisely why this jump rope workout for boxing was created. This workout was tediously designed to help boxers meet all of their training goals as it pertains to stamina, agility, and explosion.

Any boxer who adds this jump rope workout to their training regimen will instantly gain an advantage over their next opponent.

Invest in a Quality Jump Rope

If you already own a jump rope, then you are all set. If not, then be sure to pick one that works for you. A few things to consider when choosing a jump rope are:


  • What size is the jump rope? Is the Jump Rope Adjustable? To find out what size jump rope works best for you, check out our Sizing Guide for reference.
  • Does the jump rope have a comfortable grip?
  • Is the jump rope durable?

For boxing training, I would recommend a jump rope that has lightweight handles and a lightweight cable. This will allow you to rotate the faster and work on quick twitch, explosions as you jump rope.If you are not afraid of more of a challenge and don’t mind fighting fatigue in your arms, you can try a slightly weighted jump rope as well. However, if you are a beginner I would recommend starting with a lightweight jump rope.

If you’re in need of a jump rope, be sure to check out our Rope City Jump Rope Collection. If you want to consider other brands or compare our ropes with other brands, check out this extensive list of best jump ropes for double unders.

Now let’s get started!

Warm Up

Rotating Stomach Stretch: For this stretch, you will start lying face down with your hands close to your shoulders. You will then begin the stretch by raising your head and shoulders by extending your arms out straight. After this, slowly bend one arm and rotate your shoulder toward the ground.

Standing Toe Up Achilles Stretch: For this stretch, you will be standing straight up facing a wall. Place your hands on the wall around shoulder height and place your toes against the wall while the ball of your foot remains on the ground. Lean forward and hold for 8-10 seconds. Repeat three times with each foot.

Jumping Jacks: Jumping Jacks will allow you to get your blood flowing and feeling comfortable with the jumping motion. Start with your feet close together and arms by your side. Begin to jump, with your feet landing a little more than shoulder width apart. At the same time, raise your arms over your head. Then jump again, landing once again with your feet close together and your arms by your side. Continue this for thirty seconds.

If you want a more extensive warm-up try this boxing stretching routine.

The Workout



Basic Jump

45 Seconds

Heel Taps

45 Seconds


45 Seconds

Boxer Skips

45 Seconds

Boxer Skips + Side Swipes

45 Seconds


45 Seconds

Switching Foot Single Jump

45 Seconds

Criss-Cross Hands

45 Seconds


45 Seconds

Speed Steps

45 Seconds

Double Unders

45 Seconds


1 Minute, 45 Seconds

*** repeat these exercises twice

The Exercises

Exercise 1. Basic Jump


Hold the jump rope in front of you with your hands together and your knees slightly bent. Once you feel comfortable, swing the rope behind you and turn the jump rope over your head. Using your wrist(not your arms), swing the jump rope over your head. As the jump rope approaches your feet, simply jump. Make sure to stay on your toes as you continue.


Exercise 2. Heel Taps


For this exercise, start with one foot in front of the other, similar to a back to front stance. As you begin the foot in the back forward and tap the heel of your foot to the ground with your toes sticking straight up. On the next jump, you will push the foot backwards and tap the toe of your foot to the ground. Split this exercise in half, targeting each leg an equal amount of time.


Exercise 3. Boxer Skips


Get ready for a challenge with boxer skips. The objective here is to switch feet on each jump, but only slightly. Think more in the terms of shifting your weight from your left foot to your right foot as you jump, and try and keep your feet close to the ground with each hop. This can be challenging, so be sure to take it slow.


Exercise 4. Boxer Skips + Side Swipe


This exercise takes boxer skips to a whole new level. For this exercise, you will start with your feet slightly staggered and switch your feet position on each jump, shifting your weight from your left side to your right side on each jump. Then, with every third jump, instead of going under your feet in a basic style, you will swipe the rope by your side instead before returning to a basic rope rotation on the next jump.


Exercise 5. Switching Foot Single Jump


This exercise is an alteration of the single foot jump. You will start by treating it like a single jump exercise, but instead you will switch feet on each jump, shifting from your left foot to your right foot on every jump. This is a true test of balance and coordination and great for boxers who rely on such attributes.


Exercise 6. Criss-Cross Hands


One of the more advanced jump rope exercises, this exercise is an alteration of the basic jump. You will jump with the same foot position as a basic jump, except you will cross your hands, bring your left hand to your right side and your right hand to your left side, as the rope travels down and underneath your feet. Reset your hands to a normal position as the rope travels up and then repeat.


Exercise 7: Speed Steps


Jump rope speed steps are pretty simple in theory but can be difficult to perform at first for many. For speed steps, start in a basic jump position, and then as you begin pass one leg at a time over the rope as it travels underneath you. If this sounds like a skipping motion it’s because that’s more or less exactly what it is.


Exercise 8. Double Unders


The most common and sought after jump rope exercise, double unders are more of a test of jump rope ability than a desired workout exercise. The concept is simple: It is a basic jump except the rope has to cross under you twice before you feet hit the ground. In order to complete a double under, you must jump high off the ground and rotate the rope as fast as you can.




Variation 1. Freestyle


There is no explanation really needed for this exercise; you simply do whatever it is you want. If you want to slow it down and give yourself a breather, try an easier, slower exercise. If you want more of a challenge, go for an intense, fast paced exercise. There is no wrong answer with this exercise as long as you have fun with it.


Variation 2. Lateral Jumps


Lateral jumps are also a very simple variation to the basic jump and front to back jumps. The objective here is to hop with both feet from left to right with each jump. Be sure to keep your feet together as you jump. With this exercise, it is important to keep your balance, so go at a comfortable pace and really focus on your technique.


Variation 3. Foot Cross


Begin in a basic jump position, then jump, crossing your right foot in front and over your left foot. With the next skip, switch your feet, now moving your left foot over your right foot. This may be a little more difficult, but can be a fun exercise once mastered. It is important to go slow at first as it is rather easy to trip yourself up while doing this exercise.


Variation 4. Sprints


Sprints are as simple as it gets. It is the exact same thing as a basic jump except you are going as fast as you possibly can. Pretty easy, right? Not exactly. Sprints can be very tiring and you are sure to trip yourself up in the process. If you stumble on the rope, it’s okay! Just keep going and try and build the lost momentum back up.


Cool Down

Quad Stretch: While standing straight up, grab your left foot with your left hand and pull towards your butt. Hold the stretch for 30 seconds and then switch and stretch the other foot for 30 seconds. If you start to lose balance, consider holding onto a chair or against a wall while you stretch.

Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.

Deep Breathing: Before you finish, take a moment and complete a deep breathing exercise. Inhale through your nose with your mouth closed for a count of four. Hold your breath for a count of seven. Exhale for a count of four. Repeat five times.

You’re Finished!

Hopefully you try this jump rope workout for boxing and gain that needed edge over your opponent. If you are still a little lost about how to jump rope like a boxer, check out this jump rope for boxing tutorial.

If you feel like you need to trim up and lose some weight in order to meet the weigh in at your next bout, try this jump rope workout for weightloss. If you are a team sport athlete that does boxing as a hobby, try our jump rope workout for athletes.

If you are new to jumping rope try out jump rope workout for beginners and check out this guide to the jump rope basics.

Thanks for checking out and trying out this jump rope workout for boxing. If you tried it out, let us know what you think by sending us an email or leaving a comment below.

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