Author: Ross Enamayte, boxing coach
I'm ready to argue, in any boxing club in our vast homeland you will hear the same familiar sounds. Young fighters pound a weighty boxing pear, their colleagues in the shop set the rhythm, working with a pneumatic projectile. With a certain frequency in the hall, the echo of the gong is heard, announcing the beginning or end of the round, and among all these sounds a characteristic whistle necessarily slips.
The source of this whistle is rope, in a furious rhythm cutting the air of the boxing club. Jumping rope (more recently also known as skipping) refers to the basic exercises of training boxers. But even if you are not going to achieve success in martial arts, you will be useful to spend time on this gymnastic.
Complex of exercises with a skipping rope
Training with a rope develops:
In addition to the obvious benefits for general functional training, jogging is fun. You can always find a couple of new schemes for working the legs, which will help diversify the training process.
In addition, the training with a rope has other advantages.
One of them is the cost of the projectile. For a cool rope you will have to pay no more than 5 dollars. You will not find anywhere else such an effective and at the same time so cheap gymnastic equipment. The second hidden virtue is mobility. If you like to travel and are going to distant countries, you should not throw a miniature and weightless skipping rope in a suitcase.
Unfortunately, despite obvious advantages, the rope enjoys proper popularity only in the boxing hall. Representatives of other disciplines are often not familiar with skipping rope complexes, and many bodybuilding and fitness trainers have long ago replaced skipping with intricate and much more expensive simulators.
In my time I visited a lot of seminars on improving the work of the feet and increasing the speed of movement around the ring. What unites them is that professional coaches take hundreds of dollars for their services and train young athletes with complex techniques that can be replaced with the same five-dollar skipping rope.
Skipping rope is a time-tested tool for developing coordination of movements and improving overall physical fitness. If you have not experienced this exercise before, then prepare yourself for what will be hard. Beginner rope is exhausting, and it's impossible to become a professional in one day. Work will have to sweat, day after day. Even before us, someone said that repetition is the mother of teaching, and this thesis is fully applicable to exercises with a rope.
Many athletes take up the rope, but soon face serious problems and begin to look for alternative complexes for functional training. Do not let the difficulties interfere with your plans, do not turn off the chosen path and develop the qualities of a real athlete.
First of all you should get a quality rope. I recommend lightweight high-speed plastic; in my opinion, this shell is more effective than leather or weighted rope. High-speed rope allows you to maintain a sufficiently high rate, and you can buy it at any sporting goods store or in a department specializing in boxing equipment.
The next step is to determine the length. As a rule, this parameter changes in the range of 2,5-3 meters, and the lion's share of skipping ropes in sports goods stores will be of length 2,75 m. This is quite enough for a person whose growth does not exceed two meters, otherwise a three-meter projectile will be required.
Now we need to adjust the rope to its height – this will help increase the speed of torsion. For this, I personally cut 10-15 cm, I recommend you to determine the ideal length of the projectile as follows. We become one foot on the center of the rope and adjust the length so that the handle of the projectile is approximately at the level of the axilla.
Perhaps you are lucky, and all these adjustments will not be needed, but we are all individual, and therefore most often you have to choose the optimal length yourself. In this regard, I would like to recall the saying: seven times measure, cut once. The main thing here is not to overdo it. You will not be able to return the cut pieces to the site, and so I hasten to warn you against a too "radical operation." Cut off 3-4 cm, then carefully evaluate the length each time.
And the last tip – do not pull the rope into a ball after training, and hang it on the hook. This will avoid the formation of knots and kinks that adversely affect the speed of rotation of the projectile.
After the purchase of the rope comes the turn of the choice of surface for jumping. I advise you to jump on a shock-absorbing surface, such as a wooden floor, a gym mat, a tennis court or a dirt track. If you are in the boxing hall, try jumping in the ring. Such a coating will protect your legs, ankles and knee joints from injury.
You can also use foam or foam coating, which is used for flooring. It will make an excellent improvised mat, which can be thrown on the floor in the gymnasium with a concrete floor covering. Remember that you can not jump on a hard surface, an example of which is the cement floor.
In addition to the shock absorbing coating, you should take care of a pair of good sneakers. To put on shoes for boxing or wrestling during classes with a rope I do not recommend, because it does not absorb the blows well enough and does not reduce the load on the legs during the jumps. So stop your choice on sneakers.
First technique, then functional load
When you begin exercises with a rope, you first of all must master the technique, and only then you can go to the functional loads. If you've never jumped before, do not be surprised at the initial difficulties – I strongly recommend that you watch a couple of video lessons on the technique of this exercise.
Get used to the projectile, learn techniques, improve your skills, and only then include the rope in the list of exercises for functional training. And if you choose a different strategy and begin to load yourself without proper technical preparation, you will be expecting solid failures and disappointments.
Start with frequent but short approaches. For example, jump through the rope for 20 seconds, try not to get stuck and get confused during this time. Continue to use short approaches and each time stop before the first signs of fatigue, because these exercises are aimed at developing the right technique. We learn a new exercise (skipping), and it's much easier to learn a new experience when we are fresh, not exhausted by training.
Practice the technique regularly, in each training session include approaches with an emphasis on the technical side. In the end, you can exceed the 20-second limit, and eventually will withstand 1, 2 and 3-minute sets. Many boxers jump rope for several rounds, and so on every workout. Rest between sets does not exceed 30-60 seconds.
- 6 rounds of jumping rope for three minutes
I met coaches who said that jumping rope is very boring. In fact, those people did not know anything about this amazing exercise, because there are an infinite number of schemes and styles, and literally for each workout you can pick up something new. And, most importantly, each time you independently set the "level of complexity".
We recommend starting with the simplest exercise – single jumps. You just need to raise your knees high enough during each turn, and you land always at the same point. In effect, you make regular jumps in place with an additional obstacle in the form of a fast rotating rope. It is easy to master this type of jumping, but it gives a very functional load.
Then you can go to double jumps: each jump is accompanied by two cycles of scroll skipping rope. The feet and knees while holding together, repelled by two legs at the same time. I should note that this style is much harder to learn. Do not go to double jumps until you master the solitary ones perfectly.
At some point you will not only master both types of jumps, but also learn how to alternate them. For example, for ten cycles you will perform single jumps, then add to the exercise 1 or 2 double, stop and repeat all again in the same sequence. And so several times.
In the next stage of preparation you need to learn how to perform a double jump without getting off the beat: after a double jump you should return to the ordinary jumps without stopping. In time, you will learn to perform several double jumps in a row.
Over time, you will feel that it is time to add work on coordination of movements to the functional load. To this end, we will include in the training program cross-jumping (cross jumps), which can be combined with single or double jumps.
To perform a cross jump, you need to cross your arms in the descending phase of the rope and form a loop in front of you. Jump through this loop, and return your hands to their original position in the descending phase of the next cycle. Continue to cross your arms in this way in every second cycle.
Jumping criss-cross is a great way to bring variety to the monotonous rhythm of a long session. With the help of cross-technology you will be able to add sharpness to your trainings, and in time you will learn how to integrate easily into a jumping complex of crosshairs at great speed.
The three styles I described are just a drop in the ocean of an infinite number of variations. I urge you to constantly learn new types of jumps (for example, double jumps on one leg). Challenge yourself, add new schemes, do not limit yourself to simple techniques (single jumps), create from jumps and schemes, rattling cocktails that will help develop mobility, agility, speed and coordination of movements.
To add variability, jumping, move forward, backward and aside. For example, using single jumps "walk" around the perimeter of the square: first move forward, then right, then back forward and finally left until you return to the starting point. With the help of the front, rear and lateral jumps you will develop mobility, improve the work of the legs, and at the same time significantly increase the endurance of the organism.
We have several options at our disposal, and the most obvious one is a training, broken down into several rounds. In particular, many boxers practice two-minute or three-minute approaches, inside of which they alternate jumps at a very high rate (double jumps, for example) with less intense single jumps and very slow recovery.
Such a scheme of the training process reflects those requirements, which must correspond to the fighter who ascends to the ring. Each round of a boxing match consists of bursts of maximum activity (strikes), followed by periods of calm, during which opponents circling the ring. Skipping rope in this case becomes a simulator of the soldier's behavior in the ring and develops appropriate physical skills. Regular training helps the boxers from round to round to withstand a high tempo of the fight.
The second option is interval training at maximum speed. For example, jump through the rope with the limiting speed for 60 seconds. In the interval training you can alternate single and double jumps, including the last in the cycle will not reduce the intensity of the load. The main thing is to keep the temp temps constant.
Rest between approaches should not be long: the pause lasts from 20 to 60 seconds and depends on technical skills and physical preparation. Try to increase the number of jumps in one approach and at the same time shorten the length of rest. As a guide, you can take the program with six minute intervals and 30-second rest between them.
The third option – the inclusion of jumping rope in a circular training. You can, by your own taste, combine various strength exercises with jumps, creating short, but very intense sets, aimed at increasing the functional readiness.
For example, one complex set might look like this:
To repeat the complex is necessary 10 times, it is necessary to perform these four exercises at a high rate, as quickly as possible. Your goal is to go through ten laps, resting only in case of emergency. The most trained athletes will be able to overcome this circular training without pauses.
We continue to study the possibilities of integrating jumping rope into a training program, turn on a circular training for a while – from now on to perform a certain sequence of exercises you will have no more than two or three minutes. Example:
And so four circles, with a small minute rest between rounds.
The complex with a rope can become the final chord of the training session. Train as usual, and in the end add to the training five-or ten-minute jumping marathon. Try to maintain a high pace for a long time, use this aerobic exercise to make sure of the adequate intensity of training loads. With the help of such a completion of the training session, you will not only develop endurance, but also strengthen willpower and morale.
In addition, such a "finish" implies a combination of excellent functional readiness and sufficient mobility. The final approach to heavy weights does not require coordination of movements or speed of movement. Jumps with a skipping rope is another matter. You will need all of your stamina in combination with the utmost attention focusing and coordination of movements, otherwise you will simply hook the foot with a rotating gymnastic apparatus.
This technical completion of the training gives certain advantages. Imagine an athlete who must hold out in the final round. Just rush to the embrasure will not work, we need a technique, and this technique should be demonstrated even against the background of inhuman fatigue. Jumping rope is a great way to develop these skills.
If you take into account the price / quality ratio, jumping rope can be called an absolute champion, conquered all weight categories. To buy equipment you will have five dollars, and the results you can achieve truly impressive.
There is no reason why we should neglect such an effective gymnastic, so I strongly recommend that you include exercises with a rope, which you can perform several times a week, in your training program.
The use of the rope is obvious! Here are a few more advantages from training with a rope:
1. Good endurance, strong heart and cardiovascular system, improved blood circulation.
2. If you practice an hour with an intensity of 100-120 jumps per minute, then you can lose an order of 700 calories.
3. The effect of this exercise after the first minutes of the session can be compared to running at maximum speed.
4. Thanks to the rope, the lymphatic flow in the muscles is improved.
5. There is no better means for warming up than a rope. In total 5-10 minutes of exercises will make the muscles elastic and prepare the body for the loads.