02/01/2017 at 16:16

Why do boxers jump rope?

This question arises for many people. Indeed, strong men jump rope for some reason. However, the jump rope is one of the basic exercises.

Pros of jumping rope

The rope improves the coordination of the legs, so after jumping the fighter moves more efficiently around the ring. Running also develops this quality, but several times less than a jump rope. This projectile is irreplaceable, especially when non-standard types of jumps are practiced.

In addition to coordination from jumping rope, endurance increases. After all, this efficient view cardio exercise. On a skipping rope, unlike swimming or running, you can control the rhythm, jump on one or two legs, break and start again, “explode” and slow down.

Rhythm too important quality boxer and it also develops due to the rope. And the force of the blow already depends on it. Thus, jumping rope increases the power of the strikes.

A boxer who jumped rope for 10 minutes works more efficiently than one who rocked for 30 minutes.

A few tips for jumping rope:

1. Breathe only through your nose;
2. Jump on your toes, knees should be slightly bent;
3. Keep your back straight;
4. Rotate the rope with your hands, not your shoulders;
5. The rope should not hit the floor, but only slightly touch;
6. You need to jump as low as possible, so it's more correct and easier;
7. Try to rest while jumping;
8. If your calves start to hurt, complete your jumps.

In addition to its effectiveness and indispensability, the rope is also the most affordable boxing equipment. Its price starts from 100 rubles. So buy, jump and develop!

Friends, answer the question which simulator costs less than 1000 rubles, fits in small bag, simultaneously pumps muscles and burns calories like a train furnace? The correct answer is jump rope!

Jumping rope burns a lot of calories. Run 10 kilometers or jump rope for 10 minutes? The choice is obvious.

Forget forever and chase stupid associations that a rope is for schoolgirls and girls who chase tag in the yard.

The Jump Rope is a super effective exercise machine for developing endurance, coordination and weight loss.

Jump rope is extremely effective as a cardio exercise for weight loss and weight loss.

Benefits of jumping rope

Why should I jump rope? Is it even worth my time?Great questions.

Before learning how to jump rope, you need to answer the most important and important question in any undertaking, and in fact, why do I need it.

I will give you three reasons why you should start jumping rope today:

• It's versatile... You can jump rope anywhere. You can combine rope exercises with other machines to achieve your goals.
• The rope is kicking you both physically and mentally. You are constantly involved. This is not to pedal on a bike simulator. You are focused on jumping all the time. This is a kind of active meditation.
• I rode a safe trainer. This means that it is very very very difficult to hurt yourself by jumping rope. You can easily stretch your back or stretch a tendon by exercising with too much weight or using the wrong tactics. It is very difficult to break something on a rope. This is a beginner friendly simulator.
• Oh yes, there is a fourth reason - it works... Jumping is excellent at burning calories and helping you to be more athletic and enduring. By jumping rope regularly, you will get great results in a very short period of time.

Which rope is better to jump on

1. Make sure you have a good rubber rope. Put the rope, cotton or nylon ropes aside, they are too light and go into the firebox.
2. Rides made of rubber or PVC (polyvinyl chloride) are heavy enough and give good speed when rotating.
3. Rope jumping is ok too, but with it you won't be able to do fast spins and tricks like double jumps.
4. The rope should be the right size for you. Stand with your feet in the middle of the rope, extend your arms up at your sides. Hands should be level just above the waist.

How to jump rope

Jumping rope is one of the basic skills that a boxer must master. Some people find jumping rope difficult because they use the wrong technique.

I had a friend who, while jumping, grabbed his feet with a rope and cut himself off, falling headfirst into the ring. But, after suffering several trainings, he figured out how to do it right and began to jump like your kangaroo.

The information that is provided below in this article will help you easily master the skill of jumping rope.
With our help, you can easily learn to jump rope like a real boxer.

We start jumping rope

The first thing to work on when jumping rope is a sense of rhythm.

1. Let's start jumping by placing the rope in one hand (right or left, whichever is more convenient for you). Keep your knees soft and spring back on landing. Push off the floor with your toes as if you were doing calf raises. You throw your heels just long enough for the rope to go underneath.
2. Okay, now take the rope in one hand. Hold your other hand as if you had a rope in it. Begin to rotate the rope and jump slightly to the rhythm of the rotations. Don't jump high. Rise into the air just enough so that the rope can pass under you. Practice these jumps for a few minutes. Does it work?
3. Great! Now take the rope in both hands and little by little begin to really jump over the rope. Be careful not to jump high. Push off with your toes and raise your feet a few centimeters from the ground so that the rope can easily pass under them.

Key points to keep in mind:

• Keep your legs pressed together while jumping.
• Try to land as softly as possible
• Don't jump high, 3-5 centimeters is more than enough
• Keep your knees relaxed, spring with your knees
• Keep your back straight
• Head looks forward
• The rotation of the rope occurs due to the rotation of the brushes
• Hands are balanced, are at the same distance

Jump rope every day

I jump rope three times a week. You can jump rope every day. There are no contraindications to this. There are many videos on YouTube.

Boxer jumping rope video

Do you want to improve your combat stamina, punching power, balance and footwork, in just 10 minutes a day?

... if yes then RISE AND START JUMP ON THE ROPE!

I hear fighters complaining about their footwork and stamina without jumping rope. Don't cry when your opponent moves better than you, because you have no idea what you are missing. Not neglect jumping rope! [Haha clear?]

Why Do Boxers Jump Rope?

For a price as low as $ 5, you won't find a cheaper, more efficient unit of boxing training equipment (except maybe gravity). This is one of the most effective and fun ways to improve your boxing performance! If you don't jump rope, you miss one of the best exercise for the fighters.

Pros of jumping rope for fighters:

• better endurance
• better footwork
• increased striking power
• increased stamina for applying combinations
• improved breathing productivity
• improved ability to remain calm

Jumping rope will improve your:
physical condition, rhythm, coordination, footwork and strength.

Jumping rope is one of the best training discoveries I have made in any sport. I used to come to the gym, work on my legs, work on a bag, and then immediately go to sparring. I never took the time to jump rope.

It was time-consuming, not fun (at first), and I never saw the point in it. Plus, my first coach didn't force me to jump rope. It's just a shock that many sports do not include jumping rope, as standard exercise... I can only assume that this is probably because jumping rope is difficult to learn at first, and it confuses even seasoned athletes.

All the professionals jump rope

I started jumping rope only after I started to want to copy the professionals. They did it to warm up and cool down, and I thought I could do at least a few rounds every day. The results a month later were amazing. I felt like an idiot for not starting this sooner.

Best Foot Performance

This is the most obvious plus, and it makes sense. For most aspiring fighters, the only leg work they do comes from 75% running and about 25% from plyometric exercises, weights, or non-running exercises. The problem is that all of these exercises don't actually develop a better “coordinated lower trunk”.

Good footwork has more to do with foot coordination,
than with the physical condition of the legs.

You might think that running really develops your legs, but it doesn't. Many fighters are in the clouds when they run, or throw their legs out at random. Even the most diligent runners hardly do anything difficult with their feet, except to make sure the foot hits the ground. Plyometric exercises, weights, and other resistance exercises have a similar problem. These are boring, repetitive movements, and they hardly activate your sensation of the feet. At best, you will have better leg condition, but you still will not have control over your bottom part body.

This is where the rope comes in handy. Jumping rope FORCES you more consciously to watch your feet. And, the more tricks you do on the rope, the more attentive and coordinated you need to be. The development of coordination certainly leads to better work feet in the ring. The ability to control your feet will matter more than simply lifting and throwing your feet anywhere.

More Stamina

The jump rope is definitely my number one endurance exercise for boxing. Better than running, better than swimming, better than CrossFit, better than anything I've ever tried. And now I will tell you why ...

The first reason is that the rope can copy many exercises. You can run, you can sprint, you can jump high, you can jump low, squats, snatches, twists, turns, and so on. You can make virtually unlimited body movements by jumping rope. Add the fact that you can vary the intensity, speed, difficulty, rhythm, etc., and you have the perfect exercise.

The second reason (which is more important than the first) is that the rope WILL DEVELOP BETTER PRODUCTIVITY. This is a technical issue, not a physiological one. The rope forces you to do many repetitive movements over and over, and also with good rhythm (or else you will stumble over the cable). It develops quickly muscle memory, coordination and superior technique.

I don't care how good a sprint program or a weight training program can be. If I were comparing a boxer who jumps on a rope for 10 minutes every day with a boxer who works with weights for 30 minutes every day, one who jumps on a rope would easily outperform him every time. He will have more balance, more control and more agility in his legs.

I know this because I developed my shuttle through jumping rope. Running developed endurance well, but the rope really taught me how to be productive in the shuttle. With the rope, I jumped easily over 100 times a minute, so naturally I quickly learned to jump in the most productive manner possible. It's such a fundamental skill that so many fighters DO NOT know how to shuttle the whole round without getting tired. I am not saying that you should be in the canoe all the time, but it is very important to be able to move without getting tired!

More Rhythm

Jump rope, it's incredible useful exercise for fighting training because it simulates a fighting rhythm better than other exercises. You have to be in constant motion and always maintain your attention. The problem with fighters who do not jump rope is that they are not used to being in constant motion and do not have constant attention. They slowly move from immobility to movement.

The skipping rope always improves your mental focus. You no longer "sleep" in battles, because you are used to always being attentive to something (for example, a cable). In the ring, this heightened mental focus helps you avoid oncoming punches or find opportunities for counter-punches. At the very least, your improved attention helps you keep your mind calm so you don't panic during sudden exchanges. Fighters who jump rope are better at maintaining a constant rhythm (physically and mentally) even when they are not actively moving.

More Strength

This may be a surprise to some, but the rope really increases your punching power. As I said earlier, when you jump rope, your body is forced to do many repetitive movements quickly and in rhythm, so your body naturally learns to move productively. This same skill is transferred to the way you hit.

And the rope increases not only the power of your strike, but also the power of your movements. You will be much more powerful in every movement because you are now a more productive and more coordinated mechanism. Generally speaking, I can look at the fighters in the ring and tell which of them is jumping rope and which is not. Once you learn to jump rope yourself, you will be able to see what I am talking about. There is a difference between fighters with a naturally relaxed shuttle and a shuttle that wastes muscle energy.

The Right Boxing Rope

Boxing Ropes Review

Check out my review of the different types of skipping ropes and find out which to buy and which to avoid.

Plastic Speed \u200b\u200bJump Rope with Plastic Handles attached to a rope at a 90 degree angle - BEST OPTION

This is the perfect jump rope for boxing training. A thin cable attached to the handles at a 90 degree angle rotates easily and is ideal for typical boxing rhythm. Thin plastic handles are easy to grip, allowing you to concentrate on the rope and tricks.

The 90 degree angle allows the cable to rotate more easily, avoid twisting, and the length is also easily adjustable. The rope itself gives you perfect resistance (not too little, not too much), which helps develop coordination and rhythm.

These ropes are usually bought online as they cannot be found in regular stores. You can purchase the same ones that I use (called "The Boxer's Training Jump Rope", at the link below):

Plastic Licorice Rope WITHOUT 90 Degree Angle - 2nd Best Option

This is usually the cheapest and most common option in sporting goods stores. They are absolutely perfect for boxing and are quite a bargain for only $ 5. The problem with these ropes is that they do not rotate as easily and do not last as long because their rope does not attach 90 degrees to the handles. You will be able to do all the basic tricks, but double jumps will require a little more effort.

With increased use and increased speed, the cable will eventually break the plastic handles at the very top. For a beginner skipping rope, this will most likely happen in a couple of months. For a seasoned jumper, this can happen in the first week.

These ropes are commonly referred to as Speed \u200b\u200bRopes and cost around $ 5.99 at your local sporting goods store.

Rope PVC (polyvinyl chloride) - bad, terrible rhythm

The most obvious PVC ropes are ropes with black rope and black softened handles. They even have ball bearings, which in theory should rotate the cable more evenly, but in reality they become a hassle when you want to change the length of the cable.

The main problem with PVC jump ropes is that the rope stretches when you rotate it on fast speedsthat easily breaks your rhythm. Sometimes the rubber rope will feel too light and it will be difficult for you to get the rhythm right. You will understand what I mean if you try to jump on one of these.

Skin is bad, slow and painful

I especially HATE HATE HATE thick leather skipping ropes with wooden handles... I don't know why they are being sold because they are terrible and useless. My main gripe is that they spin too slowly and also hit you really hard when you go astray. One workout with a leather skipping rope and your back will look like you were whipped with whips like in the middle ages.

Other skipping ropes to watch out for

Expensive skipping ropes - yes, $ 40 jump ropes spin fast, but that's overkill for boxing. These ropes are designed to perform four-fold spins and really spectacular stunts.

Beaded skipping ropes - these ropes are normal, but they require too much energy to spin, in my opinion. They are good for outdoor use because the plastic protects the cable.

Steel (or metal) skipping ropes - my dissatisfaction with metal ropes is due to the fact that they rotate too easily. They are too easy to rotate and too fast for beginners. With these ropes, it is more difficult for beginners to learn the rhythm. Another disadvantage is that metal skipping ropes do not stretch like plastic ones, so they do not provide sufficient load for the hands. These ropes are more suitable for those retams that do tricks that like to do triple or quadruple jumps. You will need to compare to figure out what I mean.

Thick skipping ropes Generally speaking, thicker ropes will always take longer to spin because they require more energy. You may not notice this with single jumps, but double jumps will be much more difficult, if not impossible, for beginners. Use thinner ropes so you can develop better coordination through faster spins.

Thick Handles - I avoid ropes with thick handles because you end up focusing more on the handle than on the rope itself. Lightweight plastic handles allow you to grip the rope confidently and comfortably with a relaxed hand, so you don't have to focus on "gripping" the handles. (This is better for learning tricks.) It is also better when the resistance comes from the cable rather than the weight of the handles. (This makes it easier for you to feel the rope and develop your jumping rhythm.)

Weighted Ropes - a lot of guys are trying to add weight, thinking it will increase hand speed, but I disagree. Weighted ropes distract you from the best qualities of the rope - developing coordination and rhythm. Adding weight turns this exercise into basic exercise to improve physical condition and prevents you from developing high-level coordination.

If you want a harder rope workout,
increase the speed and difficulty of the stunts, not the weight.

The correct length for the rope

If you step with one foot in the middle of the rope, its handles should reach your armpits. If you long hands, you might want to make it a little shorter. Beginners usually start with a slightly elongated rope so they don't stumble so easily. As you get better, you can make the zipline shorter so it spins faster, allowing you to do more advanced tricks and jump at a faster pace. With time and experience, you will find for yourself the ideal length of the rope, with which it is easy and relaxed for you to maintain a constant rhythm.

You should also find a good surface to jump on. The floor should be strong, but spring a little. Softer than concrete, tougher than ring canvas. Hard rubber surfaces that are commonly found in halls should do the trick. Hardwood flooring will do too. You will have pain in the periosteum in the lower leg area if you jump on a surface that is too hard (concrete) or too soft (carpet). Do not use the rope outside as the hard ground will tear the rope.

Now that we're energized, aroused, and ready to start ... let's get to the jump!

How to Jump Rope for Boxing

The best way to learn to jump rope is to jump on it for 30 minutes every day of the week. (I even jumped for 2 hours, but nothing ... everyone doesn't have to be me.) When you get tired and stumble, just calmly stop, put your feet up, and start again. It's important to keep breathing in a steady, calm rhythm, as if you've never stumbled at all. Don't sigh or panic.

It's okay if you get so tired that you constantly kick yourself in the legs. Just keep jumping until 30 minutes are up. 30 minutes will seem very long to you, but TRUST ME, TRUST ME, TRUST ME! Your body ADAPTS to this initial rush. The more tired you are, the better — your body will LEARN to work more energy efficiently. After the first week like this, you will be able to jump rope forever.

I learned to jump rope by simply forcing myself to do nothing but jump rope for a whole week. I locked myself in the gym and jumped rope for 2 hours. I quickly got tired in the first 2 minutes, but after that I calmed my breathing and stopped panicking. All I had to do was admit that I sucked.

I played my favorite music and just kept jumping. Sometimes I did 15 jumps without stumbling, sometimes I went up to hundreds. I stumbled 4-5 times in a row, but I didn't worry about failure. Every time I stumbled, I calmly stepped over the rope and started jumping again. By the next month, I was jumping rope as comfortable as everyone else in the gym. Real story.

Some useful tips jumping rope for beginners:

• Breathe only through your nose (this calms your breathing and increases stamina).
• Land on your toes and knees slightly bent.
• Jump straight without curling into a ball in the air (this helps balance).
• Shorter and faster jumps are easier than high and slow jumps (also better for developing rhythm).
• Rotate the cable using your arms, not your shoulders (this will keep your shoulders and traps relaxed).
• Let the cable hit the floor gently so that you have a distinct rhythm that you follow.
• Don't stop while resting (or try not to).
• Stop jumping if your calves hurt (you risk getting periosteal inflammation).
• The goal is to jump as short as possible (the higher you jump, the more energy you spend).

Jump as low as possible to the ground.
The higher you jump
the more energy is consumed.
The trick is to relax when jumping.
rather than pushing yourself through the jump.

Simple Boxing Rope Tricks

I'm sure some of you have an incredible urge to jump like Roberto Duran, but you'll have to master these basic rope rhythms or basic rope “tricks”. Alternate your jumping rope tricks and keep changing rhythms to ensure you have a good dynamic workout.

1. Simple Jumping (simple jump on 2 legs)

• jump keeping your feet together
• land on your toes

This is the simplest jump and is the basis for all other jumps. Beginners will often stumble and whip themselves with the rope. You might even get upset and cry. Whatever you do, just start jumping again.

Try to jump 10 times without stumbling. Then try jumping 20 times. Over time, you will be able to jump 100 times without stumbling, and you will think that it was the most difficult thing in the world. (A basic jump will eventually become as easy as breathing. Trust me, you can get there!)

2. Running on the spot

• jump over the rope, landing on the left leg bent at the knee
• jump rope, landing on right legbent at the knee
• keep jumping rope running in place
• raise your knees high to make work harder

Running in place, jumping rope, may be easier for some technically, but more difficult physically, especially when you do it quickly. The load will be better if you lift your knees higher (so that your hips are lifted parallel to the floor).

Some boxers prevent themselves from bending backwards by leaning the upper body slightly forward. To add a little intensity to your rope routine, try running in place as fast as possible every 10 seconds of each round.

3. Swing on the Sides

• bring your hands together and rotate the cable on one side
• now rotate it from the other side
• just spread your arms to the sides to start jumping again
• you can swing to the sides, while jumping, or also when walking (for rest)

This is a great way to rest your shoulders or give your legs a break. You can walk to the sides while swinging, or just keep jumping to keep up the rhythm; I prefer the latter.

You can also be spectacular by using side swings to speed up the zip line before double and triple jumps. Swings on the sides are also in a great way to return to the rhythm if you are lost; just keep jumping and twisting the rope around until you're ready to jump again.

4. Jumping on One Leg

• do two jumps on one leg
• then two jumps to the other

One-legged jumps develop the extra power that is needed to perform some of the more advanced jumps. I love doing a pyramid program where I jump on one leg, starting with 2 jumps, ending with 10 jumps, and then down again to two. For example: 2 times on the left, 2 times on the right, 3 times on the left, 3 times on the right, 4 times on the left, and so on and so on. You can also add complexity by shifting to the sides when jumping on one leg. This will develop the muscles around your hip as well as your balance.

5. Simple Permutation

• jump twice on one leg and then twice on the other (just like you did with jumps on one leg)
• with the toe of your free leg, gently touch the ground to make it look like you are jumping on two legs, but in reality all your weight is still on one leg (the knee of the free leg is slightly bent than the knee of the working leg)

Over time it will develop your ability to do this boxing reshuffle and that good shuttle rhythm that all seasoned boxers have. It's not difficult at all, but it's surprising that many boxers still don't. If you want a good shuttle (or at least you want to stop looking like a beginner), start jumping rope more.

Boxing Jump Rope Workout

The rope can be used as a warm-up or cool-down. Boxers usually jump for 10-15 minutes (3 rounds non-stop) as a warm-up before their boxing workout. If you can't jump for 3 rounds, start with 3 minutes, then gradually build up.

Once you master the basic tricks, start learning other tricks so you don't get bored of jumping. Jump to music or chat with friends. Jumping rope time can be your meditation time or your socializing time. Once you get used to jumping rope cleanly, this exercise is no more difficult for you than jogging.

You can make jumping rope as difficult (interesting) as you like. Try changing the speed or trying different tricks, whatever you want. You can simulate the timing of boxing rounds by increasing your pace in the last 15 seconds of each round, and then slowing down during rest periods.

The rope will eventually become a habit for you. This is one of the few parts of your training programthat can be creative, fun, and different every time. It develops your back, shoulders, and arms, and also your legs. It improves your footwork, coordination, endurance, power, everything! Seriously ... jump rope, this is your magic pill!

THERE ARE NO SUBSTITUTIONS FOR THE SKIPPING ROPE

Running is a simple exercise that can be done with zero focus. Ladder exercises are better, but they still don't force you to develop that ideal rhythm and productivity the way a rope does. The jump rope requires you to maintain a minimum level of attention and coordination, which helps you stay calm and relaxed as you do fast movements in the ring.

The level of attention that you use to jump rope should be used as an offensive and defensive attention in the ring. A boxer who is jumping rope will be much more aware of his resting rhythm, and will move at a more natural speed than a boxer who does not jump rope. The jump rope is a wonderful exercise that develops your overall athleticism and cannot be substituted for anything else.

Jumping rope is the BEST EXERCISE
to develop endurance and productivity of footwork.

Ready to learn more tricks?

Boxing rope

No boxer training is not complete without a rope. The jump rope is a necessary training attribute that develops endurance and strengthens the cardiovascular system.

Working on the rope, first of all, affects the stroke, because the force of a punch in boxing depends on the general stability of the body, moreover, it develops the endurance of the calf muscles and ease of movement. A lot of merit can be attributed to working with a rope, so it's not for nothing that all boxers pay special attention to this.

Jumping rope involves creativity

It is very reasonable to engage in jumping rope to music that can set the rhythm of the movements, work out the beat. You can change the rules of movement, come up with your own in accordance with the change in the beat of the music. You can try jumping jumping. For example, set a goal to reach an object as a result of jumping - a simulator standing in the opposite corner, and move slowly and tactfully by jumping. In order for the jumps to be varied and not bored, the technique should be diversified.

Jumping rope is useful because:

improve heart function, saturate blood with oxygen and stabilize blood circulation;

burn subcutaneous fat;

regulate cholesterol levels;

strengthen bone tissue;

cheer up;

improve coordination of movements;

develop jumping ability;

ten minutes of rope work is equivalent to thirty minutes of running;

develop the boxer's ability to technical improvisation during the fight;

trains explosive strength.

How to choose the right rope

First of all, you need to choose the right length of the rope. To do this, you need to take the handles in your hands, stand with your feet in the middle of the rope, pull the rope so that the handles are at the highest possible level. The ideal length of the rope is the one that, when taut, reaches the level of the armpits and chest. The rope should not be too long or it will get tangled. Also, it should not be too short, otherwise it will hit your legs and hurt your head when rotating. When jumping with such a rope, you will have to constantly bend down so that it does not touch anything, since there can be no question of relaxation during jumping.

The jump rope and its role in the training of famous boxers

All boxers attach a significant role to jumping rope, this cannot be neglected. The jump rope is present in the "diet" of every boxer's training, and the first world celebrities understood a lot about such a simple and effective exercise.

Jump rope in the training of the most famous boxers in the world

Boxer's name	Jump Duration
Roy Jones			The speed is constant
Chris Byrd			Gradually building up the pace
Kostya Tszyu			5 minute interval, alternating with push-ups
Mike Tyson			Interval jumping
Ricky Hatton		Nonstop	Constant speed
Lennox Lewis	15-30 minutes		Gradually increasing the pace of jumping
Mohammed Ali		Nonstop	Continuous movement, interval speed

The jump rope is a very simple and extremely useful exercise machine. Before such a warm-up, you should not eat in the past three hours, otherwise it will be difficult to jump.

When doing jumping rope, you need to clear your head, think about something pleasant, relax and surrender to the rhythm. After a few minutes, the body itself will dance to the beat of your favorite music. It is not gentle to apply efforts to the rotation of the rope, it will itself rotate by inertia at a suitable speed, except for jumps with acceleration, of course, and double jumps. Jumping rope is very simple, and most importantly, very useful.