The purpose of the paper is to present a model for using a jump rope in boxing training; furthermore, it also presents and describes different skips that can be performed with the jump rope during a boxing training as well as introduces an example of an exercise unit in boxing training involving a jump rope. The paper is written in a monograph format and uses Slovene and English literature as well as experience gained during our studies.
Boxing is a dynamic sport where two boxers maintain a boxing position during a fight while their feet are in constant movement. Boxers must have highly developed agility and function skills and they use many tools during their training. Jump rope is an indispensable part of their training routine and it efficiently mimics the boxer's movement patterns. It effectively develops anaerobic energy for 3-minute rounds and aerobic energy for 12 rounds of fighting. Jumping with a jump rope is easy; furthermore, this tool is easy to transfer and can be used anywhere. Jump rope exercises activate leg and arm muscles, improve the endurance of the arms, chest and back as well as help improve balance, agility and reaction time. What is more, rope jumping improves eyes-hand-leg coordination. There are two basic techniques for jumping with a jump rope: jumping with both feet and the jogging step. After mastering the basic jumping skips, there are other techniques and levels of difficulty. Jumping rope consists of three parts: load phase, flight phase and landing phase. In order to prevent unwanted injuries, special attention should be given to performing the skips correctly.