Improve speed with… skipping

There’s a reason the best fighters jump rope. Skipping builds calf endurance, helps footwork and promotes solid jumping mechanics that transfer into flying knees further on down the line. Start every session with at least 60 seconds on the rope, and build

The basics

Given yourself enough rope? Check by stepping on the centre with one foot: the handles should reach your armpits, but no further. Once that’s sorted, work on making your technique more efficient. Keep your hands by your hips, elbows by your sides and slightly behind you. Stay on the balls of your feet and bounce as little as possible – at first you’ll need to take big jumps to clear the rope, but aim to reduce your height over time.

The double-under

Mastering will let you build better conditioning in less time. Start with the “penguin’ jump: bounce without a rope, double-tapping your thighs with your hands to get the timing down. Done that? Start adding in individual double-unders to your skipping, then doubles, triples… and finally as many as you can.

The Ali shuffle

It’s a show-off classic but it also improves footwork, calf strength, cardio and conditioning. When you get the hang of skipping you’ll find it easier to alternate which foot is ahead on each bounce. As you improve, exaggerate the motion, scissoring your legs forward and back as you jump. Once you’ve nailed it, try to land and take off twice in between each skip.

The figure 8

It’s a Mayweather favourite, and for good reason. Crossing your hands as you skip brings your upper body into the movement, building shoulder endurance and coordination as well as letting you shake off the lactic acid during a three-minute round of skipping. Bring the rope behind you as normal, then cross your hands as it moves downwards in front of your body. You should aim to jump the rope just as your hands cross each other.