Why do boxers jump rope?
Boxers jump rope to develop jumping ability. With strong and strong legs, a boxer quickly chooses a fighting distance, dodges blows more easily and quickly, and attacks himself. Legs in boxing are sometimes no less important than arms. You especially need to stand firmly on your feet when it is necessary to carry out not amateur 3 rounds, but professional 12 rounds in the ring. Here, few people manage to stand firmly on their feet the entire time of the fight.
This is how boxers train their leg muscles, mobility and endurance, and strength. Exercises with a jump rope very well develop a sense of rhythm, motor skills and coordination of movement, which is no less important in the specifics of boxers.
They don’t jump rope, they jump over it, and this is indeed a very good cardio workout.
A jump rope is probably the simplest and most accessible device that allows you to develop the endurance and jumping ability that boxers need. Look at the entry of the boxers, unless of course they are heavyweights, sometimes it’s hard to move, they only rely on the force of the blow, while the rest are literally rushing around the ring. They jump, bounce, dodge. It is believed that good footwork for a boxer is half the battle. In general, a boxer must be agile. Jumping rope is a dynamic workout, during which both the legs and the respiratory system work, and if the rope is weighted, then all other muscle groups work.
Boxers jump rope in order to instantly change their stance in a fight, they also pump up their leg muscles, learn how to breathe correctly while jumping from foot to foot so that they don’t get too exhausted, but hold on as much as possible in the ring.
If you look at the boxers performing in the ring, you can see that many of them are jumping all the time. That’s because you get tired of jumping like that for a long time and need training. Plus, jumping rope develops dexterity, accuracy (you need to be careful so that the rope doesn’t get caught on your leg), learn to feel the rhythm, that is, hone your movements so that they are the same, like on an assembly line, in time and size of movements.
Well, here are some funny versions of why:
1 Because a jock with a jump rope looks even creepier because you don’t understand his motives and don’t know if he’s adequate.
2 Because the spirit of a little girl entered the body of the jock.
very good cardio workout. train endurance so that later in the ring you will be more mobile and be able not to get exhausted in a couple of rounds. It also trains coordination, leg and arm muscles.
People jump rope mainly to develop the respiratory system, to strengthen it and endurance. And for all muscles, this is a good warm-up before the main exercises, and if you take a jump rope weighing about 2-3 kilograms (I use one myself), then it will also be a good strength training for all the muscles of the body.
A jump rope is needed primarily to develop your rhythm and endurance. They usually jump on it as long as the round lasts and rest as long as the rest lasts after the round. In this way, special endurance is trained, which helps to withstand long battles.
For everyone who trains in the boxing section in Moscow, endurance, punching power and good footwork are important. An interesting fact is that exercises with only one equipment help to achieve this: a jump rope. Let's talk about this in more detail.
Result
Often, athletes attending training sessions at the club neglect one simple exercise: jumping rope. They believe that this is a waste of time and prefer to just run or even go to the gym. A boxer needs strong legs so he can move quickly around the ring. And you need stamina to survive the battle to the end. But jumping ability and agility are also important in order to not only jump back in time, but also dodge the blow.
All famous boxers begin their training with this apparatus; it is for them instead of a warm-up. And novice athletes visiting should listen to the opinion of their coach and be sure to do jumping rope. This way they will be able to increase their endurance, because they can diversify this exercise and make it interesting. For example, jumping on one leg or two, fast and slow, high and low, etc.
If you go to class and jump rope for only 10 minutes a day before training, you can improve your technique. The muscles will remember every movement and this will come in handy during a fight, when you need to bounce off a blow. By the way, the ability to bounce back from a blow in time and not get tired at the same time needs to be learned; it is not inherent to everyone.
Benefit
What benefit will jumping bring, which at the very beginning seems boring and ineffective?
- Increases endurance;
- Footwork improves;
- The blow becomes stronger;
- The boxer gets less tired when carrying out a series of attacks;
- Breathing improves;
- The athlete becomes more rhythmic.
By regularly performing this exercise, the boxer becomes more attentive, resilient, he does not panic and does not waste his energy. At the same time, he learns to look closely at something all the time, which means he will be less distracted in the ring.
Proper execution
When working out in a club and deciding to jump rope regularly, remember a few simple rules. They will allow you to achieve the desired result quickly. The main thing is not to panic and not to give up. When performing the exercise it is important:
- breathing through the nose;
- landing only on your toes (knees should be bent);
- to hold balance;
- twist the rope with your hands (shoulders and forearms should remain motionless);
- do not jump high (more energy is wasted);
- stop if there is pain in the calf muscles.
Do this exercise for at least 30 minutes a day.
Friends, answer the question: which exercise machine costs less than 1000 rubles, fits in a 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 banish the stupid associations that a jump rope is for schoolgirls and girls who run tag in the yard.
A jump rope is a super effective exercise machine for developing endurance, coordination and losing weight.
Jumping rope is extremely effective as a cardio exercise for weight loss and weight loss.
Benefits of jumping rope
Why should I jump rope? Is this even worth my time?Great questions.
Before learning how to jump rope, you need to answer the most important and important question in any endeavor, and, strictly speaking, why do I need it.
I'll give you three reasons why you should start jumping rope today:
- It's universal. You can jump rope anywhere. You can combine jump rope exercises with other exercise equipment to achieve your goals.
- Jumping rope challenges you physically and mentally. You are constantly involved. This is not pedaling on a training bike. You are focused on jumping all the time. This is a kind of active meditation.
- Jumped on a safe simulator. This means that it is very very very difficult to hurt yourself while jumping rope. You can easily strain your back or strain a tendon by performing a machine exercise with too much weight or using the wrong tactics. It is very, very difficult to break something while jumping. This is a trainer that is friendly to beginners.
- Oh yes, there is a fourth reason - it works. Jumping is great for burning calories and helping you be more athletic and resilient. By regularly jumping rope, you will get great results in a very short period of time.
Which jump rope is better to jump on?
- Make sure you have a good rubber jump rope. Set aside jump ropes made of rope, cotton or nylon; they are too light and go into the firebox.
- Skates made of rubber or PVC (polyvinyl chloride) are quite heavy and give good speed when rotating.
- Rope jumping is also ok, but you won't be able to do fast spins or tricks like double jumps with them.
- The jump rope should be the right size for you. Stand with your feet in the middle of the rope and extend your arms up to your sides. Your hands should be level just above your 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, caught his feet with a jump rope and tripped himself, falling head first into the ring. But, after suffering through several training sessions, he understood how to do it correctly and began to jump like your kangaroo.
The information 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.
Let's start jumping rope
The first thing you should work on when jumping rope is a sense of rhythm.
- 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 springy when landing. Push your toes off the floor as if you were doing calf raises. You kick your heels up enough for the rope to pass underneath them.
- Okay, now take the jump rope in one hand. Hold your other hand as if you had a jump rope in it. Start rotating the rope and jump slightly to the rhythm of the rotation. No need to jump high. Raise yourself in the air just enough so that the jump rope can pass underneath you. Practice these jumps for a few minutes. It turns out?
- Great! Now take the rope in both hands and little by little begin to really jump the rope. Be careful not to jump too high. Push off with your toes, lift your feet a few centimeters off the ground so that the rope can easily pass under them.
Key points to remember:
- 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 your knees
- Keep your back straight
- Head looks forward
- The rotation of the rope occurs due to the rotation of the hands
- Hands are balanced, 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
We have all seen children in the courtyards playing various outdoor games. Boys play robbers, girls play hopscotch. In addition, you can often see girls (sometimes boys) jumping ropes. Therefore, people associate jumping ropes mainly with children's fun. But not everyone knows that this is a wonderful sports equipment with which you can improve your physical condition.
This sports equipment is used in sports to improve the physical characteristics of one's body. To use it correctly, it is important to know what types of jumps there are, how to learn to jump rope like boxers, why this is beneficial, how to breathe correctly during training, and more.
What is a jump rope, how do different types differ?
All jump ropes consist of a leather or synthetic cord with plastic handles at the ends. But they differ depending on what they are used for. In gymnastics, for example, this sports equipment has no handles at all. Instead, knots are tied at the ends. From the outside, such a projectile looks like an ordinary rope. For boxers, jump ropes are made from the same leather or synthetic cord, but to increase rotations it is made heavier, and thick rubberized handles or others are attached to the ends.
Jump ropes also differ in weight. For school-age children, for example, they make lightweight products - from 100 to 500 grams. Adults use heavier products - up to 1 kg. The heaviest jump rope is a boxing rope. It can reach 3 kg. They are made heavier so that high rotation speeds can be achieved.
How to choose a jump rope
When choosing a rope for a beginner, you should not choose gymnastic apparatus. It is better to buy a regular synthetic or nylon one with strong plastic handles.
The main attention when choosing is paid to the length of the product. The length is selected as follows:
- the handles or ends of the product are placed against the armpits (can be pinched under the armpits);
- the bend of the cord should lightly touch the floor or lie slightly on it;
- The cord material is optional.
If the purpose of the purchase is not to have fun in the yard with girlfriends or friends, but to engage in physical education or sports, then it is better to go to a specialized sporting goods store. There you can find different options for absolutely every taste.
How and why a jump rope is used in sports
Hundreds of books have been written about the benefits of jumping rope. After all, not a single sports equipment or exercise machine can compare with a jump rope in terms of complex load on muscle groups. Unlike them all, it loads all muscle groups at once. However, not every novice athlete sees it as a serious sports equipment.
Athletes use a jump rope to improve the following properties, characteristics, and parameters of their body:
- increasing endurance (in any sport);
- improving the functioning of arms and legs, as well as all muscle groups;
- increased punching power (for boxers);
- improved breathing;
- raising the tone.
Jumping rope has other benefits as well. Boxers, for example, become more rhythmic in the ring. When carrying out a series of attacks, they become less tired. The jump rope is almost the main sports equipment that boxers use in training, after the punching bag, of course.
How to learn to jump rope quickly
Often people who come to sports are interested in how to learn to jump rope. For beginner athletes, this can be a difficult task. Sometimes you have to work hard to learn how to do this. After all, not every projectile is easy.
Pay attention to loads, training times and restrictions. If the goal is to learn to jump quickly, like boxers, to master high-speed jumping techniques, it is better to choose a weighted projectile. It allows you to perform 5 revolutions per second or more.
So that the result does not keep you waiting, you need to train regularly. You can exercise 2-3 times a week, or better yet, every day. During the first training, a beginner should exercise no more than 15 minutes. Then you can increase the time from half an hour to 45 minutes. This time will be enough to achieve a positive result: endurance will increase, health will improve.
It is important for beginners to remember that after the first classes the muscles will ache. Therefore, it is not worth exposing them to heavy loads right away. After a few days, muscle pain will disappear.
Types of jumps
A jump rope is a seemingly simple object. It seems, twist the rope, and jump for your health. That's all. But there are quite a few types of jumps. Some of them are easy, some are hard. Learning the different types of jumps may seem difficult, but with diligent practice, you can master them all.
The most common and easiest types of jumps:
When the jumper confidently masters different types of jumps, you can begin to try different tricks. Actually, these are the same jumps, it’s just that performing them visually seems more difficult.
Limitations and precautions
If shortness of breath occurs during training, it is better to slow down the pace. You should not try to complete the weekly jumping norm in the very first days.
It is important to remember that you should not hold your breath during training. This will have a negative impact on your well-being in one way or another. You need to breathe slowly.
If you do not exceed the permissible loads, training will soon begin to have a beneficial effect on the cardiovascular system. But that's not all. There is also a pleasant bonus - after months of training, the athlete begins to feel muscles that he did not even know about.
As for restrictions, it should be noted that there are two types of contraindications: temporary and permanent. These contraindications may be temporary or permanent.
You need to stop or reduce training in the following cases:
- Women should not exercise during pregnancy.
- You should also not practice jumping after childbirth until your body recovers.
- For various pain syndromes, it is better to postpone training for a while.
- Overweight people should not work hard and put too much strain on their body.
Permanent contraindications:
- Phlebeurysm.
- Diseases of the cardiovascular system.
- Sudden changes in blood pressure.
- Diseases of the joints and spine, as well as the musculoskeletal system.
A jump rope is the most financially accessible sports equipment d. Anyone can buy it.
The main convenience of this sports equipment is that to use it it is not necessary to visit gyms, fitness clubs, or sports complexes. To train, just go out into the yard.
Attention, TODAY only!
The jump rope for boxers is one of the most effective sports equipment. If you don’t use it, then without realizing it, you are giving an advantage to the enemy. Among the positive properties of working with a skipping rope, it is necessary to note:
- Increases endurance.
- Footwork improves.
- Impact power increases.
- The productivity of the respiratory system improves.
As a result, the athlete begins to believe that working with a skipping rope is a waste of time. But as soon as he decides to start copying the training process of a professional athlete, everything changes exactly the opposite. Most often, they use a jump rope during warm-up and cool-down. Let's take a closer look at the main advantages of jump rope in boxing and martial arts.
Improved footwork
This is the most obvious advantage, which is of great importance in all types of martial arts. For most beginner boxers, 75 percent of their footwork is running, with the remaining 25 percent coming from plyometrics, non-running exercises, etc. However, none of this can sufficiently improve lower limb coordination. You should remember that high-quality footwork practically does not depend on their physical condition. The most important point here is coordination.
If you think that running will help you develop your legs, you are very mistaken. Even if these workouts are carried out actively, you won’t be able to do anything serious with your legs. A similar problem occurs in plyometric exercises, working with weights. All these movements are monotonous and do not allow you to feel your feet. At best, you will significantly improve the physical fitness of your lower extremities, but you will not be able to control them sufficiently.
The situation is different with the jump rope. When jumping, you are forced to watch your feet. The more tricks you perform with this sports equipment, the faster your coordination and attentiveness develop. As a result, you will be able to control your footwork in the ring, which is extremely important for winning. Remember - only the development of coordination helps to improve footwork during a fight.
Increases endurance
According to many professional athletes, jumping rope is one of the best ways to increase endurance. There are several explanations for this. Let's start with the fact that thanks to the jump rope you can simulate a large number of exercises. You can do sprints, jump to different heights, squat, etc. The jump rope practically does not limit your body movements. At the same time, there is an excellent opportunity to quickly change the intensity of the training, its speed and rhythm.
The second reason to choose a jump rope is its ability to increase productivity. It is important to understand that this is a technical, not a physiological issue. When you jump rope, you perform a large number of repetitive movements with a high rhythm. The result is improved muscle memory, coordination and technique. Most professional fighters have little interest in the quality of, say, a running program or a strength training program. In the market, the one who has more endurance and better footwork often wins.
Improved sense of rhythm
The jump rope is an excellent exercise for training fighters, as it perfectly imitates the rhythm of a fight in comparison with other exercises. When working with this sports equipment, you are in constant motion and maintain attention. The main problem for boxers who do not use a rope is that they are not used to being in constant motion.
A jump rope can improve your attention and you won’t “fall asleep” during a fight. In the ring, as a result, you will be able to quickly avoid blows and counterattack. In addition, high attentiveness allows you to remain calm in difficult situations that constantly arise during combat. If you start working with a jump rope, you will be able to maintain the required rhythm even in the absence of active movement.
Strength increases
You might be surprised to learn that jumping rope can significantly increase your striking power. We have already noted above that during training with this sports equipment, you have to perform a large number of repetitive movements at high speed in accordance with a certain rhythm. As a result, your body gets used to performing at its best, and this skill affects your swing.
In addition, you will increase not only the power of your attack, but also the power of all movements. This fact is also associated with increased productivity and coordination. A professional trainer can tell with complete confidence whether a fighter is working with a jump rope only by observing his movements in the ring. When you start training with a jump rope yourself, you will be able to evaluate it yourself. There is a huge difference between a fighter with a natural shuttle and a boxer who performs a shuttle that uses a lot of energy.
Rules for choosing a jump rope for boxing and martial arts
Let's answer the question of how to choose a jump rope for boxing and martial arts. We've put together a short overview of the different types of jump ropes that should help you make the right choice.
High-speed plastic jump rope with handles attached at right angles to the cable
This is an ideal equipment for representatives of all types of martial arts. A thin cable is attached to the handles at a right angle and is able to rotate quickly. As a result, you are able to maintain the required rhythm. The handles are thin and fit perfectly in the hand. All you have to do is focus on the rope and perform various tricks.
The right angle between the cable and the handles not only allows for higher rotation speeds, but also protects against twisting. Thanks to the ideal resistance, the jump rope allows you to maintain the necessary rhythm and quickly improve coordination. Unfortunately, this type of jump rope is extremely rare in regular stores, and you can order it on the Internet.
Plastic licorice jump rope
Another great choice for boxers. This is the most common and cheapest type of jump rope available at any sporting goods store. Their only drawback in comparison with the type of sports equipment considered is their lower rotation speed and shorter service life. This rope is great for performing basic movements, but is less suitable for double jumps.
PVC jump rope
The presence of bearings in the handles should, in theory, allow the projectile to rotate more evenly. However, in practice, a lot of problems arise when it is necessary to change the length of the cable. The main problem with this sports equipment is the stretching of the cable and at high speeds of rotation you can easily lose the rhythm.
Jump rope with leather rope
We do not recommend that fighters use jump ropes with thick leather cables and wooden handles. They will not allow you to develop sufficient speed during exercise, and if it is knocked down, the sensations will be extremely unpleasant.
Here are a few more types of jump ropes that are completely unsuitable for boxers and representatives of various martial arts:
- Shells costing over $40- The only complaint about them is the high cost. They are primarily designed to perform effective tricks, but boxers don't need that.
- Beaded- in general, a good sports equipment, but it requires quite a lot of energy to rotate.
- Jump ropes with steel cable- the main complaint is that they rotate very easily. As a result, it will be difficult for new fighters to control the rhythm.
- Jump ropes with thick rope- difficult to rotate, which makes them unsuitable for double jumps.
- With thick handles- they force you to concentrate on the handles, not on the rhythm of work.
- Weighted jump ropes- some athletes read that using this apparatus can improve hand function. However, in practice this does not happen, but developing coordination and a sense of rhythm becomes more difficult.
How should a boxer train with a jump rope?
We recommend working with a jump rope every day for half an hour. If you get tired and catch the cable, just stop, put your feet up and continue training. Breathing should be smooth and calm. If you have not worked with a jump rope before, you will probably get tired quickly. Ignore this and work for 30 minutes. At first this time period may seem like an eternity to you, but the body adapts quite quickly. The more tired you are, the faster you will progress.
Here are some useful tips to help you make your workout more effective:
- Breathe through your nose.
- Land on your toes, slightly bending your knees.
- Your back should be straight throughout the entire session.
- To improve your rhythm, you should perform short but quick jumps.
- You need to rotate the cable with your hands, not your shoulder joints.
- Striking the cable on the ground can help you maintain a rhythm.
- When resting, don't stop, just walk around.
- If you feel pain in the calf muscles, you should stop exercising to provoke the development of inflammation of the periosteum.
- Try to jump as short as possible so as not to waste energy.
For more information about boxing ropes, features and mistakes of training on it, watch the video below:
