Warm Up with Micky Ward
Micky Ward’s 15-Minute Jump Rope Routine

While hanging with Micky Ward in his gym in Tewksbury, Mass., for a feature story a few issues back, all the fellas kept telling us: “You gotta see Micky Ward workout with the rope.” Lucky for us, Micky agreed to give us a little demonstration in the art of jumping rope. After he finished, and we picked our jaws up off the fl oor, he was happy to explain where he got his rope skills and what kind of rope routines he recommends for boxers in training.
Everlast: Have you always been skilled with the jump rope?
Micky Ward: (laughs) No way! I started using the jump rope when I was eight years old, and it was really difficult to learn. I was probably 18 years old before I really had any mastery of it.
Everlast:Could you see improvements in your ring performance from using the rope?
Ward:Definitely. When I was younger, I was a good boxer. Later in my career, I became known as more of a brawler than a boxer, but the rope helped me develop as a boxer early in my career and that never left me. I had good footwork and balance, and I owed a lot of that to the time I spent jumping rope.
Everlast: So jumping rope is something that you recommend for all boxers?
Ward: Absolutely. A solid rope session is an essential part of a balanced workout. Since I’ve gotten into training other guys, I’ll always have them warm up with the rope before doing anything else. Not only does it build the legs and your coordination, but it’s a great cardio workout, too.

MICKY WARD'S 15-MINUTE JUMP ROPE ROUTINE (as a pre-workout warm up)

1. Go easy at first. Go slowly in a forward motion and give your body time to warm up. Let your body dictate the pace of your workout. Don’t let yourself get out of control. The concentration and focus necessary in creating rhythms are just as important as the physical workout.
2. During a fight, you’re constantly varying speeds. Jumping rope should be no different. Be conscious of not staying in one rhythm for too long. You need to be able to vary your speeds without losing control.
3. As your conditioning and strength improves, add movement to your rope workouts. Start out with high leg lifts, and gradually try out rope turns, and side to side movement. All three all great techniques to incorporate into the routine.
4. For more advanced jump ropers, step it up by finishing hard. I like to finish my rope sessions at what I call “ultimate speed”. For the last 30- 60 seconds, go as fast as you’re comfortable with (while remaining in control) and really make your body work, then slow it down, giving your body a chance to recover while not tightening up.