Joe Louis, Mohamed Ali, Sugar Ray Leonard, George Foreman and Juan Manuel Marquez, Tatiana Ali, Wendy Rodriguez, and Brooke Dierdorff. Dare you to call any of them 'girly'! Ever wonder why boxers train for their fights using the schoolgirl's staple, the skipping rope? From the earliest days, boxers have included skipping in their regimens and consider it as important as sparring and strength training. Unlike the nonchalant games in the schoolyard, the men and women who box use a variety of techniques to increase their chances in the ring by building endurance, speed and agility.
Jumping rope gives boxers the best training for quick footwork; an absolute must during a match. Being able to dodge your opponent requires strong legs and ankles attached to a pair of lightning fast feet. This helps improve coordination, allowing boxers to move more easily in the ring both to dodge and strike at their opponent. Without speed, the boxer becomes a hopeless and helpless target.
Boxing fans know a match can last several rounds, tapping every ounce of a boxer's energy. Skipping rope helps to build endurance to go the distance. Boxing is largely an anaerobic or strength-oriented sport as boxers rely more on their muscular ability. Contrast this to an aerobic or cardiovascular-based sport like running. Still a boxer must be able to move stealthily around the ring. Skipping provides the additional endurance conditioning by working the cardiovascular system while building lower body strength at the same time. Now that you're warmed up, take a look at some of the jumping methods boxers use during their workouts.
Skipping is cheap and convenient as it can be done just about anywhere. Boxers prefer using lightweight plastic ropes as they are easier to use than leather or rope types. Most ropes come in nine feet lengths suitable for most people around six feet tall and can be shortened as needed. For taller boxers, ten feet ropes are also available. Once they have the proper size, they need a good floor surface to work on. Wood floors or cushioned surfaces are preferred over concrete to avoid painful injuries, as are a pair of good cross-trainers. Most running shoes do not offer sufficient support for hip, knee and ankle joints.
There are numerous skipping techniques. Among the most popular are running in place, double-unders, and criss-cross patterns. Running in place, boxers simply run using high knees while jumping over the rope; it's an excellent way to build endurance. Double-unders require two turns of the rope for every one jump, and is the best way to build agility and quickness. The criss-cross patterns are a little more challenging as the skipper must cross their arms at the elbows on the downward swing then jump through the loop. On the next downward swing they uncross their arms and jump, providing great conditioning for footwork and timing. Often boxers will use a combination of techniques and incorporate short bursts of speed interval training as part of their routine.
Boxing's long history has provided some of the world's best athletes, from Gentleman Jim Corbett and Tommy Hearns, to Roberto Duran and Mike Tyson, to Hollie Dunaway and Ji Hyun Park. Whether Featherweight, Welterweight or Heavyweight, all boxers rely on jump rope training to keep them on their toes in the ring. It's anything but 'girly'.