Rope skipping is not only beneficial for boxing, but for all sports as it helps to keep in shape, stay fit, improve your footwork, reaction time and speed.

Excercises start at 4:17.

2 reps of 60 seconds – 30 seconds rest for each:

1. Run skip (4:17)

2. Footwork (4:57)

• Jumping jacks
• Jump alternating left & right foot forward
• Jump alternating crossing feet and back
• Popping back and forward on 1 foot, then other foot

3. Squat jumps (6:42)

• Go slower with the rope and do plyometric jumps