Boxing · Blocks & evasion · Footwork

Slip and roll on the rope

Slip and roll under a rope strung across the gym, then with a partner's slow punches.

A
Start / 6
Time
8 min
Players
1–20
Age
U8+
Area
Gym floor
Equipment
rope

Setup

  1. A rope at shoulder height across the gym.

How it runs

  1. Walk the rope: slip left, slip right, roll under, moving along it.
  2. Three lengths, then back with a jab after each slip.
  3. Pairs: partner throws slow jabs and hooks to slip and roll.

Coaching points

  • Bend the knees, keep the eyes up.
  • Small movements: just enough to miss.
  • Hands stay up throughout.

Common mistakes

  • Ducking with the head down.
  • Dropping the hands to balance.

Say it: “Knees, not waist.”

Make it harder

  • Partner speeds up.
  • Counter after every roll.

Make it easier

  • Rope higher.
  • Slips only, no rolls.

Reviewed by the Sportdify coaching team.