Page 48 - Frank Sasso Boxing Footwork

Boxing Footwork Drill #11 – The Backwards Jump Rope

Jumping rope in the regular forward motion of the rope is easy as you can see
exactly when you need to jump to clear the rope, you’ve got a simple visual
cue… the same cannot be said for when it comes to rotating your jump rope
backwards.

You have to go off of timing and feeling – both traits that must be mastered to
take your boxing footwork to the next level.

I recommend performing longer rounds of 5 and 10 minutes while performing
the backwards jump rope drill at a steady pace while also occasionally

performing Tabata rounds of the backwards jump rope (2o seconds work, 10
seconds rest for 4 minutes).