When preparing for a competition, an athlete usually adds new exercises to their regular training that help develop explosive force. For this purpose, interval training with jumping in breaks is prescribed, but everything is determined based on the individual training plan of a particular athlete. For training to proceed correctly, the boxing rope must be carefully selected. There are several ways to choose it: 1. Measure the length of the rope. Take one end of it in your hand, and the other must reach the floor. This length will be the most optimal for you. 2. Length that suits you personally and is correct. Take the ends of the rope in your hands and stand with both feet in the middle. Pull it, if its handles touch your armpits, then it suits you. If you choose a longer rope, it will be harder for you to perform all your movements, and if you choose a short rope, you will always have to tuck your legs. There are several groups of jumps: 1. Simple. They include: High step - jumps carried out from the right foot to the left, while raising the knees to the waist. Scissors - legs spread back and forth when jumping, Bell - legs together while jumping, move forward and backward. Alpine skier - jumps with feet together, and then begins jumping to the sides, but the upper body remains in an upright position. Half-turns - only the knees turn when jumping, the whole body up to the waist does not change its position, thus burning fat in the waist area well. Full turns are the same as in the previous type, only without the middle jump. Crossing legs with the letter X - begins with jumping “legs together”, then alternates jumps with legs to the sides, crossed, and then legs to the sides again. Forward shuffle - first jumping “legs together”, and then one leg is thrown forward, then the other. These are all typical jumps for boxers. Back shuffle - the leg is bent at the knee, alternating legs are performed, in the most difficult case - when the heels hit the buttocks. Cossack - legs together, and then a dance movement is performed when the athlete first touches the heel in front, and then behind. Jumping with a backward rotation of the rope - feet together, shoulders down, this workout trains the arms, shoulders and posture. Crossing arms – jump – crossing, second jump – raising arms. Swing in different directions - the rope is held in two hands, the hands are at waist level, the handle must be held parallel to the floor; when jumping, you cannot jump “inside” the rope. Then we rotate it to the side, outside, next to the body. To the sides – inside – we alternate swings in different directions, one jump – and bring our legs together, and our arms open to the sides” inside the rope. 2. Speed ​​jumps. This type of jumping is characterized by increased intensity. At an accelerated pace, you can perform all the simplest jumps, the most difficult of which is a double jump, that is, several turns of the rope in one jump. Execution technique for double jumps: the lesson begins with simple jumps, and after several regular jumps the transition is made to double-speed ones. These jumps are performed like regular ones, but when performing them, you should push harder and jump higher. The number of such jumps depends on the level of training of a particular athlete. The fact that the boxing rope is very effective has been proven by the repeated victories of such fighters as Ernesto and Muhammad Ali.

Jumping rope improve cardiovascular endurance, which allows boxers to withstand several fights. In addition, this exercise develops footwork, coordination and balance. admitted that he always enjoys jumping rope. This exercise helped him perfect his famous "jumping and dancing" style in the ring.

Jumping rope is not at all difficult - that's why little girls love to do it so much. To avoid falling, you should start slowly at first - especially if you haven't jumped rope since you were a child. However, since in the future you will have to jump for twelve minutes at a time, you need to learn to combine jumps with certain movements of the arms and legs. But before you start with complex movements, start with simple ones.

1. Start with the simplest jumping rope. Relax and find your rhythm.
2. Jump on both feet, landing on the toes of both feet.
3. Jump just enough to skip the rope quickly. Don't jump too high or land too hard.
4. Jump in soft, shock-absorbing shoes. Running shoes are best. To avoid chafing your feet, always wear socks.
5. Bend your knees slightly, do not close them. This will help absorb the force of impacts.
6. Keep your shoulders relaxed and your arms at your sides at the top. Rotate the rope using your hands, not your arms.
7. Do not hurry. Start with a slow pace, then increase it as you become more comfortable with the jumps.

Correct rope length

There are many different types of jump ropes. When choosing a jump rope, make sure you choose the right length. Stand with both feet in the middle of the rope. If her arms are approximately under your armpits, then she is suitable for you.

The handles should be comfortable and thick enough.

Having learned how to perform simple jumping ropes, move on to more complex exercises with this apparatus. Try running in place while twisting and jumping over the rope. Each turn of the rope should be accompanied by a step through it.

Question and answer.

Why jump rope? Yes, because all boxers do this!

The basis of boxing practice is not practicing punches. Jumping rope helps develop footwork and balance. Jumping jacks are a great practice in which you learn to shift your body weight from one leg to the other, which is essential for good technique.

“Before, I hated jumping rope because I couldn’t do it. But after three months of suffering, during which everyone laughed at me, I can jump for twenty minutes without a break!”

How to determine the required jump frequency

It is very important to learn how to determine the intensity of physical activity. It should be calculated based on your level of preparedness, and not arbitrarily. One person begins to breathe heavily after climbing a few steps of the stairs, while for another such a reaction occurs only after ten flights of stairs. So when it comes to jumping rope, we can't tell you how many jumps you should do per minute. Your capabilities are determined by the degree of preparedness and can be assessed on a ten-point scale.

1-2 jumps: almost no load You move easily, without any effort. The load is equivalent to what you get when you walk in the park or just walk down the street.

3-4 jumps: easy level

Warm-up pace. Blood begins to circulate more intensely, muscles warm up, but breathing almost does not increase.

5-6 jumps: intermediate level

Quite a serious load. You feel your heart beating and sweat beading on your forehead. Your breathing quickens, but you can speak without losing your breath.

7-8 jumps: intense level Heart beats fast. Your breathing becomes so fast that you have to pause between sentences when you speak. In the ring you feel the same way in the last thirty seconds of the final round.

9-10 jumps: the limit level You reach the limit of your body's capabilities. You can survive at this level for a very short time. The load is comparable to what you would get while running away from a wild animal.

In our program, you start jumping at an easy level, then move to a medium level, and then to an intense level. Our maximum level is considered too intense. Level 1 is also unacceptable - you need to train harder to benefit from our short but intense program.

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That's all for me. See you on the pages of my blog.

02/01/2017 at 16:16

Why do boxers jump rope?

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

The benefits of jumping rope

The jump rope improves leg coordination, so after jumping the fighter moves more efficiently around the ring. Running also develops this quality, but much less than jumping rope. This apparatus is indispensable, especially when non-standard types of jumps are practiced.

In addition to coordination, jumping rope increases endurance. After all, this is an effective type of cardio exercise. With a jump rope, unlike swimming or running, you can control the rhythm, jump on one leg or two, stop and start again, explode and slow down.

Rhythm is also an important quality of a boxer and it is also developed through the use of a jump rope. And the force of the blow depends on it. Thus, jumping rope increases the power of strikes.

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

Some tips for jumping rope:

1. You should 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 jump rope should not hit the floor, but only lightly touch it;
6. You need to jump as low as possible, it’s more correct and easier;
7. Try to rest while jumping;
8. If your calves start to hurt, stop jumping.

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

Even beginners who have just come to boxing do not need to be explained once again how important the jump rope is for this sport. At first glance, such children's entertainment can significantly improve a boxer's training. By the way, all pros, without exception, use a jump rope in their training, because it is simply impossible to replace it. And if jumping rope seems like a trivial activity to you, then look at the importance given to this movement by such boxing legends as Muhammad Ali, Roy Jones, Mike Tyson, Lennox Lewis and others.

Jumping rope: what's the point?

Many will probably be interested in what benefits a jump rope brings in boxing, so for those who have not yet become acquainted with this wonderful sports equipment, it will be useful to know its main advantages. Thanks to such a simple and inexpensive device, which can be bought at any store, you can get the following benefits:

It is important to understand that jumping rope is more effective than even running, which has long been considered an ideal form of physical activity. However, jumping requires adherence to technique, since otherwise the benefits of this activity will not be as noticeable.

How to choose the right jump rope for a boxer

Choosing a jump rope to suit your parameters is an extremely important stage, since you won’t be able to take the first projectile you come across. First you need to choose the right length. There is a fairly simple technique: you need to take both handles of the jump rope and stand with your feet in the middle. Pull both handles to their maximum length; the ideal jump rope will reach armpit level.

An incorrectly chosen length will lead to situations where the rope will simply drag behind you or, on the contrary, hit your head or legs while jumping, which will negate all your efforts. Only carefully selected equipment will give you the opportunity to improve your physical skills.

How to jump rope

It is fair to say that for some, jumping rope is a surefire way to improve almost all possible skills that will allow them to gain an advantage over their opponents, while for others it is a waste of time. What is the reason for such different effects from one sports equipment? The key will be frequency and proper combination of the jump rope with other movements. All pros, without exception, constantly use a jump rope in their training program, because in order to initially form the correct idea of ​​its benefits, you need to turn to professionals.

All boxers used jumps in their own way, so finding “your recipe” can only be done experimentally. For example, Roy Jones preferred to jump at the same speed for 25 minutes, taking breaks of 60 seconds between repetitions to restore his breathing. Chris Bird jumped for 20 minutes, doing it without breaks and at an increasing pace. Muhammad Ali followed the same principle, jumping for 20 minutes at an interval pace. Each legendary boxer used the rope in his own way, but in general the principles of training are similar. Among them are the following options:

• Constant tempo
• Interval jumps
• Increasing pace
• High speed jumps
• Combined jumps

The latter type involves a combination of jumps with another type of load, such as push-ups. Kostya Dzyu actively used a similar method in his training, jumping for 5 minutes and alternating this with push-ups. It is not necessary to completely adopt the champions' method, especially given their level of training, but if you strive for a similar result, your skills will often surprise you. This will especially affect the improvement of impact, mobility, explosive strength of the arms and legs, as well as the development of coordination.

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.