Jump Rope Like A Boxer

ACCESS All OF OUR programs & Classes, All The Time

Unlock the Secret to Getting and Staying Lean Year-Round

Zen Dude Nation!

Today, we’re going to show you how to jump rope like a boxer. You know… One of those bad ass dudes that punches other people in the FACE?!

I’m sorry

. We’re


gonna show you how to punch other people in face; that’d be mean. We’re just going to show you how to become a jump rope ninja!

You might ask,Why would one want to be able to jump rope like a boxer?”

The answer is simple:

1 – A boxer’s physique? Damn! They look good. Boxers have a very lean and cut physique that we promote at Zen Dude Fitness, which is why we love jump rope so much. Boxers look awesome.

2 – Learning the fundamentals of how to skip rope like a boxer will set you up to become a jump rope ninja that can do tons of tricks.

Pick a Jump Rope

I recommend a steel cable rope that’s fast because boxers typically have very fast routines. You want to pick a nice, thin, durable rope when skipping so that you get the full benefit. Also – you’ll look pretty cool going really fast.

Rope Length

First, put your foot in the middle of the jump rope, pull it up to your chest and you should see that the rope/cable (excluding the handles) comes just underneath your armpit, right around your nipple area.

A general rule of thumb is that you want to pick a rope (excluding the handles) that’s three feet taller than your height. I’m 6’3″; therefore, my rope (cable) is somewhere between 9 feet and  9 feet 3 inches.


Find it! We can do this without a jump rope, so what I want you guys to do is just slightly jump up and down while counting  “one, two, three, four, one, two, three, four.”

Keep that consistent rhythm of “one, two, three, four, one, two, three, four” because I want you to be counting out as you begin to skip.

After you’ve mastered the regular bounce, the next move is the famous boxer skip. We’re still going without a jump rope here, so you’re just shifting the weight of your feet from one to the other.

Both feet are hitting the ground but you’re alternating – bending each knee every time you step, so the weight is on your right knee while the left foot taps and vise versa. Check the video for cues.

Incorporate the Jump Rope

Try some simple side swipes where you take your hands and wrists and roll them over from one side to the other. It’s your right hand going over left (you can see here in the clip ) and then your left hand going back over to right. You’re just alternating as you do the boxer skip at the same time.

Practice going back and forth and just finding your rhythm, counting “one, two, three, four, one, two, three, four, and alternating the weight from your right knee to your left knee, from your right knee to your left knee and just slightly bending the leg each time.


How are you breathing when you’re skipping?

Boxers maintain their cool. Know what I mean? They’re tired during the fight, but they maintain composure and act like they aren’t tired; breathing in through the nose and out through the mouth, very nice, calm and collected.


The boxer skip is the foundation of jumping rope and it’s going to open the doors for many more tricks to come!

What’s that? You already have tricks? Join our FREE 4 Week Challenge on Facebook and share a clip of your skills! We wanna see whatcha got!


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