How to Jump Rope for Boxing and Fitness
Skipping rope is one of the easiest, and most cost-effective and fun exercises that you can use to enhance your boxing. It helps you to be more agile, burn fat and get in overall great shape. In this article I will detail everything that you need to know about skip rope training for boxing. Whether […]

Skipping rope is one of the easiest, and most cost-effective and fun exercises that you can use to enhance your boxing. It helps you to be more agile, burn fat and get in overall great shape. In this article I will detail everything that you need to know about skip rope training for boxing. Whether you are a beginner or have used the jump rope before, you will definitely take away some very useful information.  At the end of this article is a video outlining most of what’s discussed, so if you are more of a visual learner then take some time to watch the video.  I have also included a beginner workout program to get you started.

Benefits of Skip Rope for Boxers

Despite numerous benefits that boxers can reap from jump rope training, some fighters still don’t fully appreciate the exercises as much as they should. It is more likely that a fighter will go for a couple of sparring rounds or on the heavy bag, and neglect the benefits that can be had from the skip rope.

Skip rope training helps fighters build endurance, improve balance and co-ordination and develop overall athleticism. There are many ways of skipping rope; varying in style, intensity and specificity. Here are general benefits of jumping rope for fighters:

  • Better overall aerobic fitness.
  • Developing better footwork and movement in the ring.
  • Building stamina and endurance to help fighters last longer.
  • Improving breathing techniques and efficiency.
  • Better punching power and throwing combos.
  • Better coordination and balance during boxing.
  • Building better agility and timing.
  • Build on overall muscle power and strength.
  • Burning fat and helping fighters get in shape.

Choosing the right jump rope for you

Just like any other type of fitness training, jump rope requires the best possible equipment and tools to help you in your training. A good quality skip rope should be well-sized to fit your height and skill level. Skip ropes come with lots of design characteristics, some skip ropes are heavier, agile or faster than others and some are suited for different types of workouts.

When you step in any shop, you’ll find different types of skip ropes varying in material thickness, length, handle and weight. The choice of skip rope will largely depend on the type of training you are undertaking.  A jump rope not properly suited for you will make the experience tedious, unpleasant and you might not have the same enthusiasm as when you first started out.

Here are some of the various type of jump ropes that fighters can pick out:

  • Beaded Jump Rope– Also known as segmented jump ropes, these are one of the most colorful jump ropes. It gets an aesthetic appeal from the plastic beads attached along the rope. Beaded jump ropes are made up of plastic beads woven in segments of about 1.5 inches on a continuous piece of nylon cord. The plastic beads help increase the weight factor on this rope and prevent annoying tangling while training. It is a great rope for beginners, the beads help the jumper gain a rhythm and flow while jumping by making sounds whenever it touches the floor. The bright colors are also helpful for visibility and strength training. Sometimes the weight can be too much for some and it is also quite painful when you hit yourself with the rope. Even though this rope can endure most harsh surfaces, the beads will eventually wear out and break off.
  • Cloth Jump Rope – These ropes have been around for a while and probably one of the most common ropes for having fun at the park or in the backyard. It is made of cloth fabric and mostly has wooden handles. It helps beginners gain basic jump rope skills, balance and techniques as they advance to other ropes. They are also great for practicing basic moves like the kickback and shuffle. However fabric skip ropes do not cut the air as other ropes, so higher speeds are often hard to achieve. The lightweight also makes it easy to whirl during a windy day and it gets dirty quite fast.
  • Speed Jump Rope – This is one of the most durable and reliable ropes that fighters can use for training. It consists of streamlined PVC material which is pretty flexible and ball bearing swivels that enable quick movement (some ropes have normal handles). The thin and flexible nature of the rope makes it perfect for agility training as boxers can practice speed jumping moves as well as cross body techniques. The speed jump rope is great if you are looking to get a serious workout by engaging your lower body as well as the upper body. Here the focus is on the shoulders, lower back and legs. This rope is recommended for intermediate and advanced boxers. Mostly you’d want to use the speed jump rope indoors as the PVC can wear down on other surfaces like dirt or concrete.
  • Licorice Speed Rope – They are comprised of thick PVC material and are easily adjustable for training. The rope fluid is not overly rigid but is material is definitely stronger and helps fighters build up on stamina. The length is easily adjustable for different heights and can be recommended for intermediate to advanced fighters.
  • Leather Jump Rope – These are the heavier vintage ropes popular in the golden era of boxing. You could always find popular fighters like Foreman, Tyson and Ali in the gym working with leather jump ropes. These ropes are made of organic leather and help enhance coordination and footwork. Leather jump skip ropes are relatively comfortable to use, they make less noise and are less likely to tangle. However they can be a bit heavy, and a whip can force you to take an unexpected painful break. They are best suited in indoor surfaces as they might wear out quickly in rough surfaces.
  • Weighted Skip Rope – For weighted skip ropes, extra weight is added to the handles providing the upper body with that extra intensity. The weight jump rope is great for building stamina, strength and endurance. It is ideal for those looking to push themselves harder and build on that intensity. Materials for the weighted skip rope are usually comprised of leather or PVC.
  • Cable Skip Rope – These are the thinnest and fastest types of skip ropes used by advanced fighters in boxing and martial arts. They are made of thin cable wires (2mm -4mm) in thickness. Cable skip ropes are designed with speed in mind and incorporate higher level techniques like double-enders. This type of skip rope is best suited for serious fighters gearing up for competition. Beginners who have not yet gained the necessary rhythm can potentially get injured if they fail to use the cable skip rope correctly.
  • Digital Skip Rope – In case you need a break from traditional skipping ropes, the digital skip rope is a great variation to help you improve your heart and breathing rate. With digital skip rope, you can detach the rope and jump wireless. It makes great for space-saving and helps you train anywhere you like. The digital skip rope has smart capabilities that enable you to show the calories burned, total number of skips and duration of time. The digital skip rope doesn’t require any type of coordination or skill level and most are portable. Some digital skip ropes come with an integrated App that allows you compete with your friends online.

When choosing a jump rope here are the important points to remember:

  • Always check on the thickness and density of the rope. The rope material will determine how fast you can turn the rope.
  • In case you are looking to hit higher speeds thin and dense ropes like PVCs and speed ropes are a great choice.
  • Weighted jump ropes are great for working out the upper and lower body, especially if you are aiming at pushing yourself further.
  • As rule of thumb, beginners are encouraged to start with low/medium density ropes as they move up to heavier ropes.
  • In case you love outdoor skipping avoid using leather or cloth ropes in damp weather as this will accelerate wearing out of the rope.

 Rope length sizing

The ideal size of a skip rope is generally determined by your workout objective, height and turning mechanism. Other factors include length of the arms and length of the lower body. It is important to know your optimum jump rope length before starting out on any skip rope routine. Below are some guideline that will help you get started.

  1. Take the skip rope handles in your hands and stand at the center of the rope with one foot.
  2. Pull the handles upward until they touch your underarms making sure the rope is taut.
  3. For beginners the rope should ideally reach the shoulders for maximum efficiency. If it extends beyond the shoulders then try and shorten it. if you are still not comfortable add a little more rope and swing a bit till you get to a pace and technique that you can work with.
  4. For intermediate and expert speed jumping the level should be just below the armpits with a clearing 2 to 6 inches from the head axis when jumping. Keep shortening the rope as you pick up on agility and speed.

Rope Length sizing chart

Rope Length Height
6 ft.  4’0” and Under
7 ft.  4’0”- 4’9”
8 ft. 4’10”-5’3”
9 ft. 5’4”-5’10”
10 ft. 5’11”-6’5”
11 ft. 6’6” and above.


Skip Rope Handle and Attachment Guide

The handle of a jump rope is one of most important things to consider when selecting a skip rope. A good handle will ensure that your rope is secure and you focus on your jumps rather than the handle itself.

There are different types of handles that vary with material, color combinations, length, connection type and those suited for different levels of skip rope training. Here is some pointers to guide you when choosing the best handle for your skip rope.

Handle material– Traditionally, plastic and wooden handles have been popular because of their great grip and are easy to rotate. Plastic handles are convenient for double dutch jump exercises or free styling while having fun. Thick handles like wood provide more grip but are less effective at providing faster speeds.

Due to sweat and perspiration, plastic and wooden handles sometimes lose their grip and fighters have to use some grip tape. Cheap plastic handles tend to crack especially if you are working on speed and intensity. Foam and light aluminum are much better for continued use especially for advanced speed-style ropes. Other popular skip rope handle material includes molded shatterproof polyethylene synonymous with beaded segmented ropes.

Handle length– Jump rope handles come in 3 broad length types; long, short and medium.

Long skip rope handles average 6 inches and above and are particularly common at competitions. They are great for practicing crossing movements and other cool freestyle tricks. Medium sized handles are more suited for the gym setting and average 4 inches. Short handles are less than 4 inches and best for practicing speed rope workouts. Shorter handles allow faster rope rotation with minimal effort.

Rope attachment – The rope attachment is mechanism in which the skip rope connects with the handle.

  • The standard connection, this is the most common connection type for basic ropes where the rope goes straight into the handle.
  • A 90 degree connection helps boxers get faster speeds, better coordination and overall rhythm that goes a long way in boxing. The 90 degree connection is light and allows you to concentrate on the rope while training.
  • The ball bearing swivel connection- Consists of a ball bearing that connects the rope to the handle for easy spinning. The ball bearing swivel eliminates virtually all the friction present in other ropes, the swivel allows unrestricted movement providing better control. You’ll find most high performance speed and double end jumpers opt for the ball bearing swivel connection. There are plenty of patented designs, it will be hard to miss one that suits your needs.

Starting out: What You Need to Know

Before getting starting out on any skip rope routine, it is important to understand that there are 3 basics components of skipping rope: Fundamentals, movement and intensity.

  • Fundamentals – These are the equivalent baby steps that help you build up some consistency in your skipping. That consistency is going to help you maintain a coordination between your upper and lower body that is essential in boxing. The consistency from learning the fundamentals will also help with your cardiovascular development, so that you can go long enough to get the cardiovascular effect.
  • Movement – Often times in boxing most of the movement is side to side, narrow with stops and starts. I will go over skip rope exercises that will help your movement in boxing. It helps improve your agility, speed and footwork.
  • Intensity – Most boxing training requires fighters to put in work and continuously build up on their intensity. Whether it is sparring, shadowboxing or a round on the heavy bag, boxing requires one to go hard during training. If you really want to monitor your intensity during training and whether it matches up to your boxing, you ideally should be about 75%-90% of your maximum heart rate (MHR). However during skipping, because we are very efficient with that technique most of the time we are about 60%-70% of your maximum heart rate (MHR). In this article I will go over some workout that will go a long way to help you to match your intensity in boxing.

I will also go over different types of ropes, including the Crossrope and heavier ropes to help you gain more muscular strength and endurance.

Skip Rope Techniques for Beginners

Fundamental # 1 Basic Rhythm – The most important part about skipping rope is nailing down your basic rhythm. Here you need to position your hands and feet together in the same distance away from the median plane of your body. Make sure your elbows and shoulders relaxed and in a stationary position. A great way I recommend for beginners is to simply swing the skip rope beside you and take a little hop at the same time. Use your wrist to move the rope in a circular motion and make sure you hit the floor and take a little jump each time you hear the ‘tic’ sound. It doesn’t matter how high you jump, the goal is to time the rhythm of your feet with the rope.  For building consistency, you can repeat the exercise for 3-5 minutes working that basic skip. That will help to get your feet and hands integrated in motion.

Fundamental #2 Cross Body Rhythm – Another basic rhythm that you can practice before actually getting into skipping is making the figure 8 or criss-cross motion with the rope across your body. This exercise is helpful in getting you into the rhythm without worrying about the rope catching your feet when jumping. It is also essential when you want to take a break from your skipping in between your jumps especially if you are a beginner. First take the rope with both hands, swing over to your left side making sure that your right hand is over your left. Then take your left hand to the front over your right and make a figure 8. Then move the rope over your body, left – right, right – left, left – right, right – left, getting in rhythm of over the top and back as you move the rope faster and gain momentum.  If this is unclear to you, then just watch the full instructional at the end of the blog post.

  • Quick Expert Tip: The Crossrope has a ball bearing swivel which is different from your typical speed rope that has a plastic attachment. This means it doesn’t break easily, you get great maneuverability and a durable rope.

Fundamental # 3 Basic Skip – The first thing you need to keep in mind is to keep it simple. The goal here is to get to the 15-20 minutes continuous skip.  Don’t do too many at once, get into your flow, do 5-10 skips, take a break then keep going to about 100 a minute and so on. Start with the rope behind you and take small jumps like 5-10, take a little break by doing the cross body swirl to maintain the momentum and then continue. Build up on like 5 or 10 at a time and eventually after a few days or weeks you will be able to build on to 15-20 minutes nonstop of the basic skip.

Additional tips for basic skip:

  • Always remember to use your wrists to do most of the swinging: not the forearms, not the shoulders or elbows.
  • Practice the pretend jump, swinging an imaginary rope over your head until you visually see yourself jumping rope.
  • Head position should be up, eyes forward.
  • Avoid jumping too high while coordinating your movements in a gradual manner.
  • Avoid jumping twice between each swing of the rope.
  • Avoid jumping when hunched over, instead maintain your spine in a comfortably tall position.


Fundamental # 4 Basic Kick Out- This is a great practice to maintain your longevity in the ring. Here you are not landing in the same spot, your muscles are bound to get tired doing the same move. So try mix it up in a variety of angles to have more fun. In the kick out, each move has a little hop. Start by kicking out your right foot, then go back to center, do a little jump and then back. Do the same with your left foot, jump out. Each time there is a jump is when the rope is going to clear. Practice with the rope swinging beside you and when you are ready you can bring the rope into play. Once you master the basic kick out technique it is one of the easiest moves for longer duration (10-15 minute) skips. While doing the kick out, add in a bit of the basic skip and cross body swings for breaks while still maintaining momentum.

Fundamental # 5 Inside Switch Step – This fundamental skip rope exercise mimics a pendulum. Every time you bring your one leg out you are going to take a little jump and switch to the other leg. As you are doing the little switch both your feet should be in the air together right at the center point, like a pendulum. I will cover doing the switch step backwards, which is similar to a back pedal later in the article when covering advanced steps.

Fundamental # 6 Running on the Step/ Single Leg Variation – This is one of the ways you can intensify your skipping session. Simply with your feet, move up and down in the same spot like you are a climbing a flight of stairs. Often with boxing, fighters are on one foot pushing and pivoting, and pressure moves from one foot to the other. It is imperative to work your single leg with your running on the spot. Here you will be running, then hopping a bit on one leg, switching the other. Make sure you switch back and forth because the single leg variation tends to be very demanding and it depends on your overall fitness. Try mixing it up the basic step taking breaks whenever you need to. Running on the spot is a god way to push the intensity of your skip rope while still staying with basic foundation. It is also a great way to add a little muscle endurance to your lower body, try focusing the single leg and mixing it up with the basic step.


So now you’ve covered the basic fundamental steps and you have gotten into a decent 15-20 minute routine. People at the gym can tell that you are now in a groove. Now comes movement; fundamentals primarily cover the up and down movement which is great but in boxing the primary movement are front-back and side to side. There are a number of exercises that you can practice to improve your footwork, speed, agility and direct effect.

Movement # 1 Move around While Skipping –The number one exercise you can start with is to move around while skipping. Here you are over the fundamental moves but instead of staying stationary doing them, you will be moving around. The key is not staying in the same place, and the best thing about it is you can move in whichever direction you like. Moving in different directions will help you learn how to push off from all directions with both feet. Take the fundamentals that you know and move around with them in your 15-20 minute sessions.

Movement # 2: Side to Side Shuffle Step – This is one of the best to learn how to move your feet similar to boxing with the lateral motion. Also there is a little forward-back pendulum shuffle step with your skipping. Once you get your basics going and you are working your basic skills all you do is move side to side. This moves help you in the ring when you are boxing: you are moving, sizing up your opponent and ducking which is very important.

Movement # 3: Forward Step Out: Another move that you are going to use a lot especially for punching and movement is the forward step. So you need to be sharp and stable in launching attacks. Start with your basic step, move side to side, then move one foot forward, take a few skips then switch to the foot and repeat. It creates a pendulum step that is important when you are going in and out of the pocket while you are in the ring. The side to side shuffle step and the forward and back pendulum helps to condition your footwork to boxing movements. So incorporate them into your skipping so that you can get the most benefit in boxing.

Movement # 4: Running to Step Out: Running to Step Back – A great way to work your footwork in skipping rope to make it more intense than the back-forth/front-back shuffle is to work running with an outward stop and start. Remember to alternate your feet, step your feet outward and also step your feet backwards. Start with your basic step, get to the running on the step, then proceed to step your foot out and back. Repeat the same on your other foot and maintain a tempo of running, right, left, right foot-step out, switch running left, right, left-foot out and repeat. Basically you are working a running pattern that your lungs, heart and calves are bound to feel the push. The start and stop motion is a little bit harder and intense that helps to carry over to your boxing footwork.

Movement # 5: Single Leg Side Hop/ Single Leg Forwards  and Backwards – First start with the forward basic skip, when you get to the single leg, you are going to go forward and backward. Hop on one leg for 3-5 skips and then switch legs. Here you are overloading your single leg and doing all the work. However you want to switch will ultimately depend on your fitness levels and your ability to transition. What you can also do is simulate the side-side movement while putting pressure on that single leg. Do a few skips and then switch the other foot. It is important when skipping to and incorporate movements similar to what you are going to do in boxing. Overload yourself working the single leg working front and back. All these movements are to going to carryover to your boxing.


The final component that is essential in your skip rope workouts is intensity when you are boxing. There are so many things you need to worry about including upper body, lower body and other movement techniques.

Increase Heart Rate and Match Intensity – When you get in a good round of boxing or sparring you are usually working at 75%-90% MHR. However, when you are skipping rope you are usually quite efficient and it can often be hard to get your heart rate up high enough, so you really have put in more effort to get it there. Working with a speed rope demands that you learn to work fast. I will also show some other alternatives that you can use with the Crossrope where you don’t have to go as fast to get to that level of intensity.

Let us assume you are working with a speed rope. One of the things you can do is a basic interval. Here you work for 3 minutes with a 1 minute break, anywhere between 4-6 sets (do this after your skip rope warm up). The intervals are the fastest pace that you can maintain for 3 minutes. You will determine this through experience and knowing your fitness levels.

Start with a fast-paced running on the spot and if you have the skills incorporate the double jumps. Do this at an intense pace, don’t go too fast or to slow but maintain the 3 minute high intensity pace. In case you were putting in enough rounds in shadow boxing, sparring on the bag you are going to know what that intensity feels like

Tabata Sprints workout

A great skip rope exercise that can match your boxing intensity or even exceed it is the tabata style workout. Basically you are going 20n seconds as hard and fast as you can with a 10 second break and repeat that for 8 sets. Set an interval timer 20 seconds on-10 seconds break. The running part is most important aspect here and that is where you put in work. Alternatively you can do a basic hit style workout, similar to a high intensity workout. Go 20-30 seconds on, 20-30 seconds off. Here your work and rest levels match in a 1:1 ratio. For the tabata sprints if you have the coordination, skill to work the speed rope you’ll to match the intensity of actual boxing.

  • Expert Tip – With the Crossrope, you can actually switch the ropes with the lighter speed to the heavier ropes. It allows you to increase the weight, depending on whether you require more upper or lower body intensity, or whether you are looking at more resistance for strength in the upper body to develop muscular endurance.

The blue Crossrope helps match the upper-lower body balance effect in boxing. Here, work the blue rope just like an ordinary boxing round and you will definitely feel the difference.

Once you get into the heavier ropes with a Crossrope, you will want to grip the handles tighter like you are a weight bar. It helps to give your arms and shoulders more control at the same time reducing pressure at the wrists.

Start with the basic skip, while adding kick outs, side-side and kick out steps. As you practice more with heavier ropes, it tends to add up and your upper body will feel it. For the grip, you’ll be using thee forward grip.

You will be getting more upper body action that is similar to boxing. With the blue Crossrope you don’t have to be perfectly timely with the jump to get the same intensity. If you are a beginner the blue rope helps in simulating the same boxing intensity with boxing without making too many mistakes with the lower body.

Strength and Muscular Endurance

Boxing incorporates a lot of upper body activity; punches and short bursts, head  movement, slips and it is not always your continuous 15 minute duration. Most fighters work in short bursts, a heavier Crossrope will give you more conditioning and muscular endurance especially in the upper body.

Also if you are into other combat sports like Brazilian Jiu Jitsu or Muay Thai you are going to work with forearm and grip strength that goes a long way in helping you with your clinching and grappling.

For the orange Crossrope, you don’t have to go long duration because the intensity is already built in with the weight. As a beginner you don’t have to worry about skipping too fast, the orange rope has a bit of force  For the orange rope you could go for about a minute with a 30 second break for 8-10 sets. The work rate will still be a little bit longer than the rest and will depend on your fitness. It is great for the shoulders and biceps.

The yellow rope 3 lbs. rope is excellent for muscular strength and building endurance. For the yellow heavier rope, the bursts are going to be shorter. I would recommend 30 second skip, 30 second rest for 8-10 sets. Remember to hold the rope with a dumbbell grip.  The heavier yellow rope is excellent for upper body conditioning that will carry over into your boxing and help you get more intensity in boxing and other contact sports.

To really see a lot of these techniques in action, check out the videos below.

Skip Rope Instructional

Basic Skip Rope Workout Part 1

Basic Skip Rope Workout Part 2

A quick list of seize basic boxing tips your se reproduire should have told you. These boxing tips will improve your boxing training, boxing punching, and boxing defense. Good luck !

Stay calm and punch lighter on the bag so you can last more rounds, keep your form together, and punch sharp. This will allow you to get in more minutes of quality bagwork. You want to have energy to hit the bag with correct form and keep your punches snappy, instead of spending most of your bagwork panting and huffing to show that you have “heart”. Don’t waste energy showing off on the bag – nobody cares.

Don’t workout till complete failure. Get tired, break a sweat, and just push yourself a little more each day. If you go until failure everyday of the week without a reason, you’ll probably overtrain and quit boxing very soon.

Drink lots of water. One cup every hour minimum ! Make friends in the gym, be humble, and ask people for boxing tips. When another boxer beats you, ask him how he did it; you may be surprised at how helpful he might be at showing you your own weaknesses.

Turn your whole body into the punch. If your feet are slow, ( most people have slow feet at first ) you will find that punching a little slower actually hits harder than punching faster. So in other words, punch as fast as your body can turn so you won’t sacrifice power. Again, use your whole body instead of just the arms to punch. Throw short hooks, bermuda uppercuts, and bermuda rights but long jabs. You don’t always have to throw one knockout punch after another. Combo light and punches and use head movement to fake out your opponent. Remember that the harder you try, they harder they will counter, and the harder you will get hurt. Calm down and throw the hard punches when you know they’ll land. Never forget to go to the body. Try a jab to the head, and right hand to the body. When you’re in real close, lean your head inside to smother him and throw 2-3 body punches. Throw 3-5 punch combos maximum. You don’t need 10-punch combos – all those do is sap your energy and leave you open to counters. Don’t even practice these for now. Breathe out when you punch and always look at your target when you punch. Don’t hold your breath and don’t look at the ground. Learn to keep your eyes open during the heat of the battle ! Let your hands go ! Don’t wait around forever to let your opponent hit you all day. Throw something even if it doesn’t land. Keep him thinking and keep your eyes open for more punching opportunities.

Stay calm and never stop breathing. If you’re starting to panic, ask the other guy to slow down so your mind and body can catch up. Hold your hands high, elbows low, and move your head. Don’t waste energy running around the ring, just take one step and pivot out of the way if your opponent is overly aggressive. Think of yourself as a matador pivoting out of the way as the bull misses. Don’t forget to hit him back. Don’t lean back and don’t take your eyes off your opponent when you’re taking punches ( this is especially for most beginners ). Establish your ground and defend it with counters. Pivot so that you don’t get countered. Don’t always wait for your opponent to finish punching before you start punching back. Interrupt his combos and hit him ! Too many speedy fighters get caught up in trying to block all the oncoming punches that they never get to counter. Let your hands go !

When starting out, boxers will usually first be taught how to fight at a distance, also known as ‘outfighting’, rather than getting in close where they are more likely to be hit. The skills used here include arm’s-length punches and quick footwork to enable the puncher to deliver a blow before their opponent can respond. It is the best way to tire out and attack an opponent, and lessens their chance of a counterattack.

The following boxing techniques are described for right-handed boxers ( if you are a left-handed or a ‘southpaw’ frapper then use the opposite arm or leg to what is being described ).

The importance of a good stance cannot be stressed enough. A good stance provides balance, and is a key to both attacking and defensive techniques. Boxers should be able to throw a punch without losing their balance. Being off balance allows an opponent to get in with their own blows. tera assume a good boxing stance, you need to do the following :

Stand sideways to the target, so that you lead with the shoulder opposite that of your strong punching hand. A right-handed boxer should point their left shoulder toward the target. Feet should be kept shoulder width apart, then step forward one pace with the left foot and line up the heel of your left foot with the toes of your other foot. Turn both feet at a quarante cinq degree angle to your target. Your weight should be evenly distributed to provide a firm, steady platform. Bend your knees and hips slightly, keeping your back fairly straight and lift your back heel off the floor, no more than about 7. 5cm ( 3in ). Tuck your elbows in close to your sides and raise your forearms so that they shield the chest. Hold the left glove out at shoulder height and keep it far enough out to attack, but close enough to draw back quickly in defense. The right glove should be held underneath the chin with the wrist turned inwards.

The golden rules of boxing footworkGood footwork is important to enable the vous défouler sur to defend or attack from a balanced position. The golden rules of boxing footwork are as follows : Keep the weight balanced on both feet. Keep your feet apart as you move to maintain good balance. Move around the ring using bermuda sliding steps on the balls of your feet. Never let your feet cross. Always move the foot closest to the direction in which you want to move first.

The key to good footwork is speed, and this can be enhanced by improving fitness, with particular attention to the legs. One good activity for improving fitness, used by many boxers, is skipping. PunchingThere are four main punches in boxing : Jab — a sudden punch. Cross — a straight punch. Hook — a bermuda side punch. Uppercut — a bermuda swinging upward punch.

The Jab ( Left Jab ) This is the simplest but most-used punch in boxing, and likely to be the first punch any beginner would learn. The jab can be used both for attack or defense, and is useful to keep the opponent at bay to set up bigger blows. Hold your left hand up high with your elbow in close to your body. Aim for the opponent’s chin with the back knuckles. Rotate the arm so that the punch lands with the thumb making a small clockwise turn inwards. Slide the left foot forward before effet and snap the hand back ready to deliver another jab. The chin should be dropped to the shoulder to protect it, and the right hand held high ready to block any counter punches.

The CrossA ‘straight right’This is the most powerful and damaging punch, but it may leave the boxer open to a counterattack if it fails to connect. It is best used in a combination of punches, usually after the opponent’s defense has opened up after being hit with a good left jab. Drive off the back foot and pivot the hips and shoulders into the punch for maximum power. Straighten the right arm so that it is at full stretch on impact. Keep the left hand in a guarding position to avoid a counter.

A ‘straight left’This is a good way of keeping an opponent on the back foot. From the basic stance simply straighten your left arm and twist your hips and shoulders into the punch. The first will automatically twist so the knuckles are up and the palm downwards just before impact. If there is room, slide the left foot forward for the blow, but quickly bring up the right foot to maintain balance.

HookThe hook comes from the side so can catch the opponent unaware as it initially comes from out of their vision. The hook requires the frapper to arch and turn their body into a punch. It can be made with either the left or right arm. A right hookBring the chin down to the inside of the left shoulder to protect it. Pivot the toes, hips and hand in the direction of the punch. Turn your hand over so that at the point of effet, the palm faces down.

UppercutThe uppercut can be a great knockout punch and is delivered at close quarters. It comes up from underneath, has an element of surprise, and is usually aimed at the jaw with either hand. One drawback is that if it doesn’t take the opponent out, there is a big chance they will be able to deliver a counterattack. to make a right uppercut, transfer the weight onto the right foot and twist the shoulders and hips to the left, bringing the right first directly up into the target. Leaning back too much will send the vous défouler sur off balance.

en définitive to boxing techniquesWhile a right-handed puncher will obviously favour their right hand as it will be their strongest, they should be prepared to work with both hands. In any case, the jab — the most frequently used in a bout — for a right hander will be with the left hand, while he prepares to get through with a big right handed shot. Here we have focused on just a few of the basic punches from the point of view of a right hander, but the puncher must remember that a left hook or left uppercut, for example, can be just as effective given practice. In some circumstances, it may even be a good tactic for the puncher to change stance and fight as if he were a left-handed boxer.


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