Every boxer knows that it's the punch you don't see coming that knocks you out.
To perform at our best in the ring, we must be fast on our feet. At the highest levels of competition, good footwork is essential. You could say that good footwork separates professionals from amateurs. Good footwork is the difference between winning and losing.
One major part of footwork is foot speed. The quickness of your feet plays a huge role in how effectively you can move around the ring. If your technique is solid, and your feet are fast enough, you will be able to run circles around your opponents, get to spots where they can't defend themselves properly, and ultimately, avoid getting hit.
There are many ways to improve your foot speed, and various drills help you practice moving fluidly as you glide across the ring. We know that jumping rope is an excellent form of cardio that builds your endurance. But is one of those advantages the ability to increase speed? Read on to find out.
OVERALL BENEFITS OF JUMP ROPE.
Speed, strength, agility, and stamina are often the pillars of what makes a great boxer - and jumping rope can help you target each of those core attributes. That's why all kinds of boxers, from boxercise warriors trying to shed a few pounds to professionals at the top of their game, incorporate jumping rope into their training routines.
Jumping rope also burns an astounding number of calories, improves heart health, strengthens muscles, boosts bone density, and helps all athletes develop proper footwork and agility.
HOW JUMP ROPE TAKES
BOXERS TO THE NEXT LEVEL.
Now that you're familiar with the ways jumping rope can promote overall health and wellness, let's talk about what jump rope training does for boxers. You might be surprised to learn that there are some commonalities between the way the body moves in the ring and the way the body moves while jumping rope. For instance, both types of movement involve a triple extension, an action that uses the movement of the ankles, legs, and hips to produce maximum power.
Jumping rope helps boxers strengthen those triple-extension body parts used, but it also boosts our glutes, where much of the power you generate in strikes comes from. Your movement in the ring also becomes smoother thanks to the repetition inherent in jumping rope, which ultimately decreases how much energy the body needs to expend to move at a faster clip.
While power may be the first thing you think of when it comes to fighting, there's another "P" that's equally as important: posture. There is a reason why early boxers picked up the jump rope back in the day, and that reason is the pursuit of a perpetually athletic stance. In a bout with an opponent, it is key to be light on your feet in an athletic stance - not too loose, not too stiff. Jumping rope will naturally help your body perform this way as it creates positive muscle memory.
Speaking of muscle memory, jumping rope also helps boxers reinforce the importance of landing on the balls of their feet. This is what it means when you hear the saying, "always be on your toes."
Being on your toes, otherwise known as bouncing, is a boxer's rhythm, and it has three primary uses: to change your rhythm, confuse your opponent, or be quick to advance or retreat. When someone says you should "always be on your toes," it's a saying that means to be on the move.
Good boxing coaches always teach you to be on your toes, because in this position you can spring effortlessly in and out of the danger zone - making you fast and hard to beat.
JUMP ROPE DRILLS FOR BOXERS.
Jumping rope can be used by boxers in a variety of ways. Just doing a simple jump for no more than 10 minutes is a good way for boxers to both warm up and cool down.
One common drill that many boxers perform is the single-foot hop. In this drill, you jump continuously on one foot before alternating after a specific length of time or a number of hops. This drill is a great way to find better balance and more explosiveness in your legs.
Side-to-side jumps are another drill that boxers love because it improves lateral quickness and agility. Once you get a little more comfortable, you can take on more advanced moves like double unders, the boxer step, travels, and mummy kicks, all of which are good for coordination and balance.
Ready to see how jumping rope can improve your game? Check out our Top 5 Best Jump Rope Drills For Boxers. You may also want to watch our popular article on How To Avoid Injuries When Jumping Rope to ensure you avoid injuring yourself and keep your legs fresh.
Does jump rope make you a faster boxer? Absolutely. To achieve quickness, agility, and coordination, jumping rope is a must. The constant movement on the balls of your feet during jump rope exercises helps strengthen the muscles required to move around the ring gracefully. If you want to be faster on your feet when it's time to lace up your gloves, make jump rope a regular part of your training routine.
Want more boxing tips? Check out our full list of articles here.
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