CombatBand
A rope or band suspended at head/cheek height (e.g. tied between squat rack posts) that the fighter must slip under repeatedly without touching, building precise head-movement calibration and depth judgment for real defensive slipping.
Demo: Fight Camp
Sets
4
Reps
1-2 min rounds
Rest
45s
Contraindications
Knee sensitivity — moderate depth as needed.Setup
Suspend a resistance band or rope at cheek height between two fixed points (squat rack posts work well).
Execution
- 1Start in boxing stance beside one end of the rope
- 2Throw two punches of any type
- 3Roll/slip underneath the rope by bending the knees just enough to clear it, sliding to the other side
- 4Rise on the other side and throw two more punches
- 5Roll back to the original side and repeat continuously
Key cues
- Bend the knees, not the back, to get under the rope
- Drop only as far as needed to clear it — no wasted depth
- Keep the lead foot consistent regardless of which side you end up on
- Eyes stay forward throughout the roll
- If you hit the rope, it's immediate feedback that your depth judgment needs work
Common faults
- Bending at the waist instead of the knees
- Dropping much deeper than necessary, wasting energy
- Switching lead foot inconsistently between sides
- Losing balance during the roll under the rope
- Rushing pace before depth judgment is accurate
Tweaks
- Lower the rope height to increase difficulty
- Add specific punch combos before/after each roll
- Turn it into a conditioning challenge: forfeit push-ups for every rope touch
Progressions
Muscles
Primary: Quadriceps, Glutes, Core
Secondary: Calves, Shoulders
Notes
Jason can rig this with a Superband or Resistance Band across his squat rack posts — a zero-cost, high-value addition to his existing equipment.
Sources
Attribution: Fight Camp