10 ways to jump the rope for combat - Fighting Tips - Street Fight Mentality & Fight Sport (2023)

10 ways to jump the rope for combat - Fighting Tips - Street Fight Mentality & Fight Sport (1)

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10 ways to skip the rope for combat sports.

I’m sure you’ve already seen a lot of pro fighters jump the rope, but first you have to learn basic rope jumping then the first basic “tricks” in rope jumping.

How can you guess if pro fighters after decades continue to use rope jumping in their training sessions is because it remains one of the most effective exercises in the athletic preparation of a fighter but not only.

Once you know the basic movement then you learn to do tricks and keep changing the pace to jump by inserting tricks that make you do a more effective dynamic workout.

There are more than 10 ways to jump the rope but these you are about to learn are the fundamentals for combat sports.

If you follow the Blog Expert Fighting Tips you know well how regardless of whether you do personal defense or combat sports the attention and constant integration of these disciplines is as fundamental as the athletic preparation is.

Let’s get to know 10 ways to jump the rope!

The Walking Jump Together (The Basic Jump)

Start with the rope behind your heels and keep your elbows firmly on your body.

Jump when the rope is about to touch the tip of your shoes, detach your feet and then place them together on the ground.

Remember to lay on the ground only the foreampiede,while the heels must remain a little relieved.

You can make this jump by twisting the rope in the opposite direction, starting with the rope leaning in front and jumping when you feel it touching the ground behind you.

Jump with both feet together, but you have to jump on your toes, perform this exercise on a flat and smooth ground.

This is the fundamental jump and serves as the basis for all other jumps.

At first you’ll stumble and whip your feet, but whatever you do, keep trying again.

Try to make 10 consecutive jumps then try to make 20.

Eventually it gets to 100 and then as if it’s the easiest thing in the world and you will do it without thinking about it and with little effort.

Exercised!!! because exercise also makes the most complicated gestures simple.

This is the first of 10 ways to jump the rope.

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Alternate walking

This is the classic movement you make after you’ve learned to jump the rope together where you alternate your feet as the rope passes.

To jump, spin the rope from behind your back.

Lift one leg with the knee bent, jump alternately first on one foot, then on the other.

Jump twice on one foot and then the other, just and gently touch the toes of the free foot on the ground so that it looks like you are jumping on both feet, but in reality all the weight is still on one foot (the knee of the free leg will be a little more bent than the knee of the working leg)

This way of jumping the rope serves to develop the ability to make in and out and give that nice bounce pace that all experienced martial practitioners have.

It’s not hard this if you do a lot of rope, but it’s amazing how many fighters still don’t do this movement well in the natural way.

If you want to acquire a nice bounce in the footwork as a spring do spin the rope a lot to jump more, with many small and fast steps.

Jumping on one foot

In this case you need to put your left or right foot lying forward at 45 degrees and jump on one foot.

To jump, spin the rope from behind your back.

If you want you can also lift a leg with your knee bent or as I told you keep an elongated leg , repeatedly jump first on one foot, then on the other foot.

It’s a complication to make your calf work harder.

A variant can also be and I recommend it because stressing your calves too much makes no sense doing so

Jump twice on one leg then jump twice on the other leg

This one-legged jump mode develops the ability to make more advanced jumps, but most importantly to maintain explosiveness.

Another way is to make a pyramid sequence by doing a routine in which you jump on each leg with 2 jumps with one leg and 2 with the other then so forward up to 10 jumps and then down again until you get to 2 jumps again.

For example: left 2 times, 2 times right, left, right 3 times 3 times, 4 times left, etc.

It can also complicate this exercise by also jumping in the side so this way you make your muscles work throughout your hip improving your balance.

Straddle jump

Start with the rope behind you, keep your legs and feet together.

When the rope has passed, land by opening your legs.

Jump with your feet with shoulder width then jump back with your feet back together

Ps. Your feet move like you’re jumping jacks.

Side oscillation of the rope

This is a great way to rest your shoulders or give your legs a break.

You can walk during the side swings or just keep jumping to keep that pace

Join your hands together and swing the rope together only to one side, then do the same thing and swing the rope to the other side then resume spreading your hands to jump again.

You can also do side rotations while you jump or even walk to rest.

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Some make this movement by alternating rotations to the right and left as if I were drawing an X.

Some use this method to speed up the rope before making doubles or triples, try.

The lateral oscillation is also a good way to recover if you make mistakes; Keep jumping and swinging the rope to the side until you’re ready to jump again.

Crossing hands O Cross over

This is a complicated exercise that when the rope is passing behind and is about above the head, quickly cross your hands and jump the rope with your arms crossed.

Jump as you cross your arms on your chest, which twists the rope under you
• then jump again, as you uns cross your arms in order to uns cross the rope

Cross-over is an important step in rope jumping because once you know this master, you can do a million tricks and add a lot more variation to your rope jump because you have an already important coordination control and explosiveness.

Try to do cross-overs, as you are on one leg, or while doing the running movement with your legs (lift the knee).

Play with foot variants to perform the crossing with your hands.

Double skip or Double Cross-Over

You have to rotate the rope quickly because you have to create such an acceleration that the rope passes twice as fast so that you make two turns for each jump you make.

So for each jump you have to spin the rope twice, so twice before landing on your feet

Double cross-over is already a more difficult exercise, but it is a trick that requires muscle in the legs, back and arms, with good timing technical skill and even a suitable sized rope.

In this case you do not just rotate the rope but perform an intersection in front of you and a lap with a single jump.

A rope that is too long becomes very difficult to cross twice below you.

This exercise creates sudden coordination and explosiveness.

I recommend you do as many double crossings as possible in the last 30 seconds of each round if you also want to do an exercise during the rope similar to an interval speed.

Double jumping is definitely the starting point to develop the ability to do the most complex tricks, you develop coordination to be able to change the speed of the rope without losing your pace.

The trick is to jump up and spin the rope faster.

Don’t try to jump too high.

It may be useful to shorten the rope if you feel as if the rope is too long.

Another tip to speed up the rope (and cool look is to plant your feet on the ground and do 2 side turns (one for each side) to accelerate the rope faster before jumping but even this start wings is not easy.

With this trick the experts also make the triple jumps.

Once you get the double-under block, see if you can make 10 or 20 in a row.

See if you can do it on one foot (very difficult for beginners).

Ali’s Movement

This way allows you to perform a boxing footwork but not only with the feet that instead of joined are moved back and forth in the range of about 30- 50 cm.

(Video) Human Weapon (all motion capture clips)

You’re jumping the rope with a fighter’s footwork.

Step In Step Out

In this case with your feet joined jumps forward and back.

Imagine jumping back and forth on foot together.

Keep your feet together and jump back and forth (display an imaginary line on the floor to jump)

Useful for developing legs.

One variant is to make the jump from the guard position (with one foot in front of the other) and jump back and forth only a few centimeters each time, small steps.

Slalom Skier

Simulates the passage of the poles of a slalom on the skis.

Avoid making the side shift too wide.

Keep your feet together, jump from side to side (display an imaginary line on the floor to jump)

It is a good exercise for beginners to develop hip stabilizer muscles, also it is also useful if you do it on one foot just to develop strong ankles and calves.

Soccer jump

You have to pass twice on one foot, and then twice on the other foot, on the first jump, keep your free foot next to the jump foot, on the second jump, kick your free foot forward

Stepping up with football is a great way to develop the fighter’s movement.

Once you understand the movement, try to perform the movement with a precise rhythm so you can hear on the time of a rhythm as if you are dancing to the music.


Rotate the body (right or left 90 degrees) while the rope is above the head.

The foot further forward is about 50 cm in front of the other.

As you jump your feet 90 degrees from your head, 90-degree attention can be an exaggeration, make the most of what your mobility allows you to do.

Scissor jump

While you jump the rope you have to cross your legs.

He jumps with one foot in front, the other behind, then jumps again, reversing his feet in front and behind but always lands on tiptoe and parallel.

There are many variants that you can do with scissor jumping.

You can do this with the uniform weight on both parallel feet or while they are crossed.

You can do this by crossing them but keeping the weight on the leg forward or on the back leg to make the muscles work differently.

Try alternating straddles and scissors, or even cross your ankles and unscrute your ankles with each jump.

Race on the spot by jumping the rope

You have to run with your knees as high as possible while you rotate the rope.

•Skip the rope with your left knee until your thigh is parallel then skip the rope with your right knee until your thigh is parallel.

Keep jumping so continuously and remind you that the higher your knees are, the more challenging it gets.

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This exercise with rope can be technically easier for some people, but it is physically more challenging especially when you go fast or you are very heavy on your legs.

This is a better workout if you try to lift your knees as high as possible (so that your thighs are at least parallel to the floor).

To add some intensity to your rope jumping routine, try to do the “on-site run” at as fast a pace as possible in the last 10 seconds of each round, that’s something I do often and you’ll see that it’s very useful to you.

The folded leg jump

Skip the rope with your legs bent 🙂

Have fun!!!

A great way to make this exercise more challenging is on the ground with your knees bent so your hips are lower on the ground (still landing on your toes).

This will give the quadriceps an important workout, I recommend warm up well.

This is part of the ways to jump the rope that will really make your legs “explode”.

Now you have several ways to skip the rope available to do this exercise with variants.


These 10 ways of jumping rope you need to stimulate your athletic training differently because over time jumping rope in the traditional way will tire you very little and to make this training functional without skipping hours you do it only if you enter variations.

You have to be creative and invent your way of jumping rope, it must become natural for you to mix the different ways together once to create your own natural rhythm of jumping the rope.

Do it to the rhythm of the music following the songs then slower, faster or a mix.

This is what makes your training more challenging and more effective for developing conditioning aimed at fighting and fighting pace!

Even if you are doing exercises that also practice in fitness gyms, you are a fighter and rope jumping must be functional to combat.

Surely what you have to do is 3 rounds of rope a day before you train, it has to be a standard.

But this is the least you can do and now you know 10 ways to jump the rope.

The ideal is 20 minutes of rope per day which is 5 Rounds of 3 minutes or 4 of M.M.A.

Every now and then you do this very simple but challenging workout: 10 Rounds of Rope No Stop!!! Once a week.

To vary rounds you can use these ways of jumping the rope.

Stay Tuned!

Street Fight Mentality & Fight Sport


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Why do fighters jump rope? ›

Boxers and professional fighters consider jumping rope an absolute "must" as part of their overall training because it helps them with their conditioning, footwork and strength.

How do you jump rope properly? ›

Right chin down you never want to cut off your air supply. So look straight forward abs up and in

How do I skip like a pro? ›

Allow you to not only look like you know what you're doing and look like a pro when you're jumping

How can I get better at fighting? ›

10 SIMPLE Fighting Tips
  1. Commit to the fight. ...
  2. Focus on what you have to do. ...
  3. Exhale sharply with every punch. ...
  4. Breathe when you defend. ...
  5. Walk, don't run. ...
  6. Drive your elbow (rather than the fist) into each punch. ...
  7. Never cover your eyes or let your opponent go out of your vision. ...
  8. Lean on your opponent.
23 Jun 2015

What happens if I jump rope everyday? ›

Jumping rope every day is a great way to improve muscular strength and power in your lower body. The quadriceps, glutes, calves, abdominals, hip flexors, and foot muscles are used when jumping rope and these muscles will gain strength and power when you jump rope every day.

Can I jump rope without a rope? ›

How to Jump Rope (Without a Rope) - YouTube

What are the 5 steps to skipping rope? ›

How to Jump Rope in 5 (Easy) Steps - YouTube

How safe is jumping rope? ›

We don't see very many injuries in jump-roping, unless the person's form is really bad,” Haft said. As long as you're not jumping too high, jump-roping is easier on your body than it seems. “If you do it correctly,” Jablow said, “it's really low-impact.”

How can I jump rope faster? ›

How To Jump Rope Fast - YouTube

Why is jumping rope so hard? ›

"Jumping feels so hard because of the large muscle forces—landing from a jump puts a lot of stress on the muscles and joints," says Dr. Karp. "Even landing when running uses two to three times body weight, so jumping equals even greater than three times your body weight when landing.

How do you master rope jump? ›

Top 10 Jump Rope Tips For Beginners - YouTube

How do you jump rope quietly? ›

Jump Rope like a Ninja....Quiet Footwork! LESS IMPACT ON YOUR ...

How do you become an unstoppable fighter? ›

Becoming an unstoppable fighter requires an extreme level of hard work. A fight can can be on multiple levels. You need to be not only highly physically conditioned but also have a range of skills across fundamental fight arts like Wrestling, Brazilian Jiu-Jitsu, Boxing and Muay Thai.

What are fighting types weak to? ›

Fighting type Pokemon have three main weaknesses: Fairy, Flying, and Psychic.

How do you actually fight? ›

Keep most of your weight on the balls of your feet and bend your knees slightly so you're able to move around quickly. Turn your body to the side so your dominant side is furthest from your opponent. Keep your hands level with your cheeks so you're able to throw punches quickly while also being able to defend yourself.

What is the 7 days jump rope challenge? ›

I tried the 7 day JUMP ROPE CHALLENGE | 1000 jumps per day ( i lost 7 lbs) helllooo guys! in todays video i did a 7 day jump rope challenge! Basically you have to jump 1000 jump ropes everyday for a week and increase by 100 everyday...

Is skipping good for girls? ›

Skipping is great cardio, aerobic exercise. Skipping rope helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Skipping rope alone won't help you to reduce weight loss skipping rope can be a part of a diet and exercise routine which boosts your metabolism.

How long does 1000 Jump ropes take? ›

You burn roughly 170 calories by doing 1,000 jump ropes. We assume that your 1,000 jumps are done in roughly 10 minutes, although the number shouldn't change by much if you take more or less time.

How long should a jump rope be? ›

Ideally your jump rope cable should never be longer than your height plus an additional 3 feet. For example if you are 5'8" tall the longest your rope should be is 8'8" long. However, more efficiency is gained working towards a rope that is equal to your height plus 2.5 feet.

Is jump rope or running better? ›

Both forms of exercise have been shown to improve cardiovascular endurance. However, if you're pressed for time, jumping rope may benefit you more than running. Nevertheless, if your goal is to be a better runner or compete in running races, running is a better option.

Can you jump rope while pregnant? ›

Is it safe to jump rope when you're pregnant? “Yes, provided you're sensible and careful,” says Iffath Hoskins, MD, an ob-gyn at NYU Langone Health. If you're enjoying a healthy pregnancy, “Jumping rope is a good form of cardio and helps create good balance and flexibility of the muscles and joints.”

What age can kids jump rope? ›

Children as young as age 3 can begin learning the motions of swinging a jump rope and jumping at the right time. Around the ages of 5 and 6, most kids can swing the jump rope and successfully skip over it several times in a row.

How do kids skip rope? ›

How to Start Jump Rope for Kids - YouTube

How many types of skipping rope are there? ›

There are multiple subsets of skipping/jump rope, including single freestyle, single speed, pairs, three-person speed (Double Dutch), and three-person freestyle (Double Dutch freestyle).

Does jump rope hurt knees? ›

Today we have learned that jump rope is not bad for your knees. In fact, when done correctly, it can be an excellent way to improve your posture and increase the bone density in your legs.

Does skipping hurt knees? ›

Skipping may put less impact through the knee joints, but it does put more repetitive stress on your ankles and calves,” Jey told Healthline. For better joint health, you might consider mixing skipping in with other forms of movement.

Can jump rope hurt your back? ›

Jumping rope is a high-impact workout that really stresses your back, hips, knees, ankles, and feet. So avoid jumping rope if you have arthritis or pain in these areas. It is also not good for you if you have diabetes-related nerve damage, as this makes you more likely to get injured.

Why is skipping so important for boxing? ›

Boxers use skipping to improve their footwork. The repetitive motions of skipping rope while staying light on their feet helps to prepare them for being fast on their feet when moving around an opponent in the ring.

Do UFC fighters jump rope? ›

While MMA fighters will jump rope very often, they won't jump rope every single day. There is no need to jump rope every day as there are other training modalities you need to fit in your training week, and at some point, you need to rest your body. Jumping rope is a low-impact activity.

Is jumping rope good for MMA? ›

Jumping rope is excellent for building conditioning and fitness for striking martial arts. It enhances coordination along with footwork, both useful tools for striking. MMA fighters use a variety of strength and cardio exercises, along with martial arts training, to condition themselves for fighting.

Is jump roping good for MMA? ›

A Guide To Rope Jumping For MMA - YouTube

Why do boxers use Vaseline? ›

Treatments. Before the fight, cutmen will usually put petroleum jelly on the most likely areas of impact, especially the fighter's face, making the skin more elastic and slippery, and hence less likely to tear.

Why do boxers hug? ›

As a result, while it looks like a hug from the outside, it's actually a tactical maneuver in boxing. Clinching is typically used for three reasons, which can be to break up an opponent's rhythm, to take a bit of a break because you're hurting, or to rest when you're desperately waiting for the bell to ring.

Why do boxers wear hoodies? ›

Boxers often wear hoodies to encourage their body to hold in heat and warm up their muscles faster. A hoodie also reduces the chances of injury and provides comfortable and styling-looking clothing to boxers.

Can skipping increase height at 17? ›

Though skipping is a great activity for a lot of reasons, it does not increase one's height. Height is something that is very genetic and training does not impact the height of a person.”

How long do Fighters skip rope? ›

Boxers typically jump rope for about 15 minutes as a warm-up. This is split into 3 rounds of 5 minutes, with a short rest in between. The three rounds will usually include some variations in boxing jump rope footwork like the boxer skip, criss cross arms, or one leg at a time.

How do I get better at jump roping? ›

حدث خطأ.
  1. 1) Jump on the Balls of your feet. When you jump rope, try to softly jump up and down on the balls on your feet. ...
  2. 2) Don't Jump too High, Relax. ...
  3. 3) Don't Swing your Arms/Shoulders too Much. ...
  4. 4) Use the Correct Rope Length. ...
  5. 5) Hands Slightly Above Waistline. ...
  6. 6) Get in a Rhythm. ...
  7. 7) Practice, Practice, Practice.

How do you skip like a boxer? ›

Learn The Jump Rope Boxer Skip - YouTube

How heavy is a Muay Thai jump rope? ›

Weight varies by rope length:

8ft - 1.3lbs (heights under 5'8") 9ft - 1.5lbs heights 5'9" to 6'1") 10ft - 1.7lbs (heights 6'2" and over)

Do Muay Thai fighters jump rope? ›

If you're serious about Muay Thai, you need skipping as part of your daily training routine. You might complain that it's not as fun as hitting pads, but every pro fighter worth their salt jumps rope. In fact, they probably do it every day. It's so important because of the variety of benefits it offers athletes.

How long do Muay Thai fighters skip for? ›

Just 15 to 20 minutes of moderate pace skipping or 7-10 minutes of fast pace skipping on a regular basis can really improve stamina and muscular endurance respectively.

What do Muay Thai ropes do? ›

Muay Thai ropes are worn for almost the opposite reason. While they protect the fighter's hands, hemp ropes actually inflict more damage to the opponent. Muay Thai ropes allow fighters to deliver more force -compared to boxing gloves- due to the smaller area of impact.

Does jump rope make you light on your feet? ›

Improves Coordination

Jumping rope actually improves your coordination by making you focus on your feet. Whether or not you're paying attention to them, your brain is aware of what your feet are doing. This practice, over and over again, makes you “lighter” on your feet.


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