How to Jump Rope Like a Boxer: 5 Powerful Techniques

ACCESS All OF OUR programs & Classes, All The Time

Unlock the Secret to Getting and Staying Lean Year-Round

How to jump rope like a boxer means coordinating a lot of skills — from the speed and style to nailing down your timing, agility, coordination, and explosivity.

Since the days of legendary heavyweight champ Sonny Liston, boxing has been synonymous with jumping rope. Add to the list legends like Muhammad Ali, Joe Frazier, Sugar Ray Leonard, Mike Tyson, Floyd Mayweather, and Manny Pacquiao–it’s no wonder our community is so obsessed with learning how to jump rope like a boxer.

It’s largely because boxers are impeccable athletes; and everything they do has a purpose and tremendous power behind it. Jumping rope as a method for training that improves their coordination, footwork, and agility – keeping even big heavyweights light on their feet, reactive, and adaptive – allowing them to fully maximize their endurance. 

Oh, and boxers have some of the most shredded, sought-after physiques of any athlete. The style with which different legends move and skip is definitely worth copying for yourself because it looks and feels awesome to nail their sweet moves and get a beast of a workout while you’re at it.

Are you ready to learn how to jump rope like a boxer? Lace up your sneakers and let’s float like a butterfly… 🥊

Why Are Boxers SO Good At Jumping Rope?

First, if you’re a beginner, you might want to start by brushing up on the fundamentals of jumping rope, including how to start a new exercise routing and maintaining a healthy lifestyle. I call it The ONLY 10 things that matter for weight loss and you should give it a read if you’re new on your jump rope journey. Since you’re reading about jump rope training like a boxer, I’m going to assume you’ve skipped rope a few times and are not a total beginner.

Why are boxers so good at jumping rope? Well, practice and tons of it. Boxers have lightning fast reflexes thanks to muscle memory and practice. Staying agile, light on your feet and coordinated takes consistent daily practice.

The second part of it is the incredible cardiovascular endurance they develop thanks to the Boxer Skip. This signature move developed by boxers has become a favorite for jump rope athletes everywhere because it allows you to sustain an exercise for longer without gassing out. Let’s get into it.

What’s the Difference Between the Boxer Skip and Jumping Rope?

This question can get a bit confusing – because there’s the Boxer Skip, a fundamental jump rope move you’ll want to learn in order to jump rope like a boxer. Then, there are just different styles of jumping rope that boxers like to use and incorporate into their training.

The Boxer Skip move is characterized by its shuffle like movement, where you shift your weight from one foot to the other (either with each skip or every few, depending.) Because you’re staying low to the ground and shuffling your weight as opposed to tall bounding leaps, you’re able to conserve energy and jump rope for much longer this way.

Need help nailing your Boxer Skip? I’ve got the perfect drill to help – check it out!👇

Tips to Get That Boxer Flow

Most of what makes boxers so impressive is their unique style and skills they bring to the table. Here’s some ways that you can explore what you’re best at and develop your own unique boxer jump rope style.

  • Speed: Boxers typically skip at a much faster pace than the average person. Many boxers opt to use speed ropes for quicker rotations and swift footwork (but I only recommend this if you’re an experienced skipper. Check out this short on feedback if you’re unsure.)
  • Intervals and Drills: Incorporating drills and a TON of high-intensity intervals builds endurance, agility, footwork, and stamina. All while developing that important muscle memory for better coordination. 
  • Footwork: Boxers focus on moving lighting fast on their feet, and instead of jumping in one place, they move around their space a lot while they skip, mimicking the movements of the the boxing ring. By far one of the coolest and most defining features of boxers and great skippers is their footwork and how they flow effortlessly around their space.
  • Variety: Boxers use a greater variety of tricks, each helping to build on skills and challenge their adaptability, speed, and reaction time. Favorite moves by boxers are the side-to-side, side swings, one-leg jumps, and double unders!
  • Style: Now bring it all together and make it your own. Whatever you enjoy or feel best at – whether it’s speed, footwork, explosivity – find your thing and then do the thing like only you can!

While it’s great to look up to boxers and be inspired to copy their training and style, also consider that boxers are well-conditioned athletes who have trained daily for years. This allows them to pull off advanced moves that might look amazing but can be extremely challenging for the average person, especially a beginner. I strongly advise you to incorporate the boxer style into your workouts SLOWLY, listen to your body and take breaks when needed. 

How to Jump Rope Like a Pro Boxer

Champion boxers, like Gervonta Davis, Floyd Mayweather, Manny Pacquiao, and Mike Tyson have all used jumping rope to train and develop their iconic styles. Here’s my breakdown of the key differences for each champ – so you can snag the style of some of the world’s most legendary boxers

How To Jump Rope Like Gervonta Davis

Gervonta, the “Tank,” Davis is known for his power punch and precision in the ring, which is reflected in his skipping style. He uses a weighted jump rope to add resistance and build strength in his upper body (sounds familiar!) 

He’s also got an iconic flow and sway when he skips around the gym that makes him unique. You’ll notice he never stays in one place for long. This allows him to incorporate footwork, shuffling forward and back, and lateral movements.

Once you master his style, stick around for this intense full body boxer workout 🥵

How to Jump Rope Like Muhammad Ali 

How to jump rope like a boxer

We could argue that no one did a better job of utilizing jump rope training in their fighting style than Ali. I mean, he coined the most iconic phrase–Float like a butterfly, sting like a bee!

Ali’s legendary “dancing jab” and other bouncing, tip-toe movements used in his fights are from years of jump rope training. He relied more heavily on calisthenic training than lifting weights during his peak. Many experts agree that Ali’s unparalleled lightness on his feet was due to jumping rope.

How To Jump Rope Like Floyd Mayweather

How to jump rope like a boxer

Like Ali, Mayweather is known for his quick and elusive capabilities in the ring. He was a fan of the speed rope and incorporated a variety of tricks into his workouts, like the side-to-side and double under.

Mayweather also focused on drills, such as shuffling and pivoting, to fine-tune his agility and coordination. This allowed him to bound around the ring, maintaining distance from his opponent until he found the perfect time to attack. 

How To Jump Rope Like Manny Pacquiao

How to jump rope like a boxer

Pacquiao maintains his high-energy, diverse fighting style by using heavy jump ropes to develop his strength and endurance. He also incorporates a variety of movements and footwork drills into his routines. His fighting style was to unleash some of the most insane combinations while maintaining a footwork speed that no one could keep up with!

TIP: Have you noticed boxers like Pacquiao tilt or move their heads up/down, side-to-side when they skip? This is not an accident! This stimulates the inner ear or vestibular sense, and developing this not only gives boxers incredible balance and agility but it also helps with their spatial orientation.

This isn’t just beneficial for boxers! Studies show that vestibular activities help with all sorts of brain functions and maintain neuroplasticity in adults as they age. 🤓

How To Jump Rope Like Mike Tyson

How to jump rope like a boxer

“Iron Mike” Tyson focused his training on building explosiveness and power. He was known as a swarmer and relentless on his opponents. He prepared for this with heavy ropes to add resistance and increase his strength and intensity. 

Tyson also incorporated explosive movements, contributing to his immense power in the ring. You can find footage of him crushing double unders and high knee jumps during his jump rope training!

While each boxer has their own unique and iconic style, the common thread is the focus on footwork, endurance, and agility. We also recommend using a weighted rope for greater feedback, strength training, and to drill essential moves into memory. 

How Long Do Boxers Jump Rope For? 

Boxers typically jump rope for about 15-20 minutes as a warm-up. However, some research indicates that fighters like Tyson would train calisthenics for longer periods, around 30-40 minutes at a time.

Boxers usually split their jump rope workout into 3-4 rounds of 5 minutes, with a short rest in between. There are always some variations in footwork; try incorporating moves like the boxer skip, crisscross, one-leg bounce, or side-to-side. Need help with these moves? Check out my tips for How to Do Double Unders and 7 Jump Rope Tricks Anyone Can Do.

IMPORTANT: Beginners! Don’t start by jumping rope for 30 minutes or even 15 minutes at a time. If you don’t have the cardiovascular training or athletic background and you’re picking up a jump rope for the first time, start with just 5 minutes per day. 

Float Like a Butterfly with the JRD App

Did you like my boxer-style workout ? Then you’re gonna LOVE the JRD App! You’ll learn how to like a champion with hundreds of commercial-free workouts, tutorials, and muscle building exercises to get shredded. 

Best of all, you can TRY IT FREE! Access ALL of our programs, daily workouts, the Nutrition System, and meet other boxers in our fantastic Community – try it all, FREE two weeks!

Until next, time, tag me in your boxer jump rope videos and DO THE THING! 💪⚡

GET FREE STUFF

Sign up to get free workouts, lifestyle tips, special offers, and more!