Slip Rope Drill
Quick Information
Category
Combat Sports
Difficulty
Intermediate
Equipment
Slip Rope
Primary muscle group
Deltoids, Pectoralis Major, Triceps Brachii
Secondary muscle groups
Obliques, Gluteals, Quadriceps, Gastrocnemius
Movement pattern
Defensive Head Movement
Training goal
Skill Acquisition
Sport
Boxing, MMA, Kickboxing, General Athletic Development
Overview
Purpose. Groove slips, rolls and level changes with a physical constraint that gives immediate feedback.
How it fits the system. The defensive development tool of the Combat Sports section. Related work in the library: Boxing Slip and Boxing Bob and Weave.
Primary muscles
Deltoids, Pectoralis Major, Triceps Brachii
Secondary muscles
Obliques, Gluteals, Quadriceps, Gastrocnemius
Movement pattern
Defensive Head Movement
Equipment
Slip Rope
Difficulty
Intermediate
How to Perform
- Set a rope horizontally at roughly chin height between two anchor points.
- Move along under the rope, slipping the head to alternate sides of it as you go.
- Bend the knees to change level rather than bending at the waist.
- Add punches between slips once the movement is smooth.
Coaching Cues
- “The rope is the punch. Do not touch it.”
- “Knees change your height, not your spine.”
- “Hands stay up even though nothing is coming.”
Common Mistakes
- Ducking under the rope by bending forward, which drops the head into a counter.
- Letting the hands fall because there is no real opponent.
Progressions & Regressions
Progressions
Add punches, then move in both directions, then have a partner call slips.
Regressions
Raise the rope and move slowly with no punches.
When to Use It
When to use
Technical rounds, pad work and bag work in a striking session.
When not to use
Hand, wrist or shoulder injury, or any suspected concussion.
Programming
3–5 rounds of 2–3 minutes, 60 seconds rest between rounds.
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