Top 10 Boxing Jump Rope Techniques


Mastering all these boxing jump rope techniques will take a while but it’ll improve your balance, footwork and co-ordination. You’ll be able to switch between the different techniques easily and not only does it look amazing, but it presents a thorough workout.

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If you want to learn more about balance and footwork, as well as punching power, I would recommend for you to check out the Advanced Boxing Workshop course.

1) Two Feet Basic Jump

This is the most basic of jump rope techniques and if you’re a complete beginner, then you should start here. It just requires you to stand with both feet slightly apart and jump over the rope, landing in the same position that you started in.

2) Switching Foot Jump

This is another basic jump rope technique and even more common than the previous. It requires alternate feet to leave the ground in a jogging/running fashion while timing your jumps. If you want to intensify your workout, then you can either speed up your pace or bring your knees up.

3) Side to Side

Starting off in the Two Feet Basic Jump position, begin performing the same jump as normal. As you’re jumping, using both feet, start jumping from side to side. You can start by doing short side jumps first then progress onto longer side jumps.

4) Front to Back

Starting off in the Two Feet Basic Jump position, begin performing the same jump as normal. You then jump forwards and backwards continuously and like the Side to Side jumps, start off short then progress onto longer jumps.

5) Single Foot Hops

This technique requires you to hop over the jump rope with either foot continuously, then switch to your other foot. Performing 2 or 3 hops with one foot before switching over is generally common among boxers.

6) Criss-Cross Hands

This is a more advanced technique which requires timing and co-ordination between your hands and feet. Before each jump, you have to bring your left hand to your right side and your right hand to your left side so that your arms are crossed. After you’ve made the first jump, then you resume your normal hands positioning ready for the next jump.

7) Criss-Cross Feet Jumps

This technique is the same concept as the Criss-Cross Hands but using your feet instead. So before each jump, you must cross your legs and then resume your normal position for your next jump.

It massively helps to practice the Criss-Cross Feet Jumps without the ropes first because your footwork is the most important part for this.

8) Side Rope Swings

If your legs are getting slightly tired or you wish to switch up your jumps, then the Side Rope Swings will help you do that. It’s a basic technique where the swinging rope passes the side of your body without you having to actually jump over it.

9) Scissors

The scissors is very similar to the Criss-Cross Feet Jumps but instead of crossing your feet from side to side, you must cross them from front to back instead. After each jump, you should end up with one feet in front of the other with a bit of distance in between.

10) Double Under

Fast swings and higher jumps are the basis of the Double Under Jumps. You must assume the Two Feet Basic Jump positioning, and for each jump, swing the rope fast and hard to make sure that it goes under your feet twice.

It’s not necessary to jump high but as a beginner, it helps. When you master it, you’ll be able to perform the Double Under Jumps with little gap from your feet to the ground.

If you’re looking for a good quality jump rope for boxing or fitness, I highly recommend you to check out the Top 8 Best Jump Ropes comparison table.


To get the most out of your training, I highly recommend the following articles:

How to Increase Punching Power
10 Tips to Improve Boxing Footwork
Boxing Basics
Top 10 Best Heavy Punching Bags
Top 10 Best Boxing Gloves