In the eyes of many laypeople, skipping rope is just a weight loss exercise. In fact, skipping rope is also a very effective sport for professionals, and any good boxer attaches great importance to this sport, which can mobilize the muscles of the whole body and train the coordination of the whole body. In Bruce Lee's training notes, he also highly admired the sport of skipping rope.
The following hand-play article "Jump rope sports are simple but not simple" is excerpted from "Boxing and Fighting" by Bernard Hopkins, a former world heavyweight boxer and an active WBC light heavyweight boxer.
original:
To this day, despite the development of sports science and the variety of fitness equipment, skipping rope is still an indispensable training equipment for boxers. As one of the training contents that boxers must adhere to for a long time, although the form is simple, the effect is by no means simple. When it comes to jump rope and boxing, we can recall a difficult history, that is, on July 10, 1910, the former heavyweight boxing champion Jim Jeffries and the then new boxing champion Jack Johnson caused a sensational battle in the United States. There was so much to talk about that game, and today I want to mention a piece of influence data that Jeffries had when he was preparing for training. In the video, Jeffries, who is also a "race man", is doing hard jump rope training, and the big man weighing more than 200 pounds is still a quick hand... It can be seen that at that time, skipping rope was already a common training method for boxers.
Research and practice have shown that skipping rope can be exercised to the various muscles that boxers need to exercise - arms, shoulders, waist, legs, etc., because when performing various jump rope exercises, the whole body will move, the place where the exercise will not fall, and this aerobic exercise can also enhance the boxer's cardiopulmonary function. In fact, skipping rope is not only muscle training, but more importantly, it can exercise your hand-eye coordination ability, when jumping rope, your brain, eyes, and legs, which are desperate need to be coordinated, which can make the rope fly freely around your body. The faster you jump, the higher your coordination is required, the same as you would ask of them in the boxing ring. When you are in the daily boxing training, you must be indispensable to footwork training, remember, jump rope sports will make you light and healthy, is your footwork icing on the cake.
Dancing 15 minutes of rope poetry is a good way to warm up, and it is also a good way to exercise. However, some boxers like to listen to music while jumping rope, and I don't do that, which will affect the workout effect. First, I don't want to be a slave to music; second, what do you do when music stops? To change the battery to live and end here? Remember, if you're training for boxing, you need to hone your mind like you honed your body, making both physically and mentally strong. When I'm training, I focus on training, and I always remind myself why I'm training. Honestly, I hate every kind of training equipment that I manage, including skipping rope, and I hate them because they make me miserable and exhausted. But the value of their existence is to exhaust me, to make me stronger, and only after that kind of training can I be ready to go to the boxing ring and accept anyone's challenge.
Jump rope in place:
When you first start practicing skipping rope, start with the simplest way, there is no need to do difficult moves. For example, one foot after the other, let the rope pass under you. When you jump rope for the first time, you may not be able to listen to it for more than 30 seconds and you will be tripped by the rope or out of breath. It's okay, stick to it, and your coordination and endurance will get better and better with your persistence. Laying a good foundation, you can make the rope jump ever-changing later.
Choose a soft floor:
Some boxers like to jump rope on hardwood floors or cement floors because they like to listen to the sound of ropes rubbing against it. For your health, you'd better jump rope on a floor with shock absorbing materials. Know that every time you take off and jump against the bones in your knees and legs, the joints will have an impact. Maybe once or twice this kind of training, you won't feel abnormal, but over time, it will eventually bring problems to your body. Therefore, remember the principle of dripping water through the stone, it is best to choose a venue with shock absorption effect for jump rope exercise.
To respond to change with the same:
After coming to the gym, you should try to find a suitable pair of jump rope for yourself, not too long and too short. When you have your feet on the middle part of the jump rope and your arms are raised to form an "L" shape, this length is more suitable. If you don't find a jump rope of the right length, use whatever you find! Like this jump rope, it's too short for me, so what? I don't have to get used to it yet. Just like in the boxing ring, you can't always meet a match that suits your appetite, you can only adapt to situations that make you unhappy with the same changes, which is also part of boxing. Similarly, what to do when there is no jump rope in the gym that is suitable for you - don't practice skipping rope today? Of course not, there is no most suitable, but there is always something to use, all you need is to adapt!
Have some fun for yourself:
I don't think you're going to jump rope in one way for the rest of your life, and that's something that everyone will get tired of. Jump rope has a variety of tricks, simple or complicated, not requiring you to jump every second, as long as your body is moving. Therefore, you can try to jump out of the trick with the rope in your hand, but no matter how you change the trick, the foot must not stop. Because in boxing, you can't stand where you can dry. So when jumping rope, you can use your imagination, coordinate sideways, jump with one foot on your knees, jump with your arms crossed, jump around... Jump as long as your footsteps are always moving.
Hit your attention:
Even if you jump rope, don't let your mind wander around. Always remember what you're doing and why you're doing it. If you're preparing for your next match, think about what your opponent is doing when jumping rope. Is he working harder than you? Will he jump faster than you? Has he run farther or worked harder than you in training? You know, everything you do in the training gym is to make you better at the battle, don't waste it all. If you're really focused on training, you probably won't regret it on the night of the race.