While it seems easy enough, there is more to skipping than meets the eye. Skipping requires coordination, timing, footwork and stamina.

When skipping make sure that you stay on the balls of your feet, never skip flat footed. Push off with one foot and land with the other, as you land immediately push off again. As you become more confident build up the speed of the rope and the duration of the exercise. Although a basic exercise skipping can really help to build up your speed, footwork and stamina. A lot of the footwork employed when using the rope requires a good level of co-ordination, quickness and agility. Skipping is also a good way of burning excess calories, as you get quicker and your rope skills advance you will be able to burn more and more body fat.

Skipping is an ideal exercise for cross training. One format that can be used to prepare for a fight is after every 5 minute round instead of resting skip for 1 minute, this will help to build cardiovascular fitness.

A top tip is to buy a good quality leather rope with ergonomic handles as this will aid you. A leather rope will be heavier than a pvc speed rope and will therefore require additional effort to keep it moving.

Pro Speed Leather Rope

Long Distance Running

Your body type will dictate the maximum distance you feel comfortable running. Generally speaking heavier body types will need to run less distance to gain a good aerobic work out, someone with an athletic body type will need to run a greater distance to gain the same benefits. Long distance running will increase your aerobic fitness levels, build up your stamina and can also help improve your mental toughness.

Hill Sprints

To condition your body for short high energy bursts you will need to have a good level of anaerobic fitness. Hill sprints are the ideal way in which to increase your anerobic fitness levels. Your hill sprints should take no longer 20 seconds. After each sprint allow yourself sufficent recovery time (30 seconds) before repeating.