Find out why a jump rope is needed in boxing and martial arts and what criteria it must have in order to conduct effective training. If you are not happy with your endurance and the quality of your footwork, be sure to start with the rope. If you do not do this, then you will be inferior to your opponent in these indicators, and it will become extremely difficult to count on victory.
Why does a boxer need a jump rope?
The boxer jump rope is one of the most effective sports equipment. If you do not use it, then without realizing it, you give the advantage to the enemy. Among the positive properties of working with a rope, it should be noted:
- Endurance increases.
- Improves leg work.
- Striking power increases.
- The productivity of the respiratory system improves.
Many boxers say that the jump rope is becoming the best training discovery for them. Often, novice athletes in training actively work on their paws and a bag, after which they move on to sparring. At first, the rope seems like a waste of time to them. This is especially true in cases where the first coach does not force you to work with this sports equipment.
As a result, the athlete begins to believe that rope work 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 jumping rope in boxing and martial arts.
Improves leg work
This is the most obvious plus, which is of great importance in all types of martial arts. For most novice boxers, 75 percent of their footwork is running, and the remaining 25 are plyometrics, non-running exercises, etc. However, all this cannot sufficiently improve the coordination of movements of the lower extremities. You should remember that high-quality footwork is practically independent of their physical condition. The most important point here is precisely coordination.
If you think that you can develop your legs thanks to running, then you are greatly mistaken. Even if these trainings are carried out actively, you will not be able to do anything serious with your legs. A similar problem occurs in plyometric exercises, weight work. All these movements are monotonous and do not allow you to feel the feet. At best, you will significantly improve the physical condition of the lower limbs, but you will not be able to control them sufficiently.
The situation is different with the rope. When jumping, you have to watch your feet. The more tricks are performed with this equipment, the faster coordination and mindfulness develops. As a result, you will be able to control your footwork in the ring, which is extremely important for victory. Remember - only the development of coordination contributes to the improvement of footwork during the fight.
According to many professional athletes, jumping rope is one of the best ways to increase endurance. There are several explanations for this. To begin with, a large number of exercises can be simulated thanks to the rope. You can do sprint runs, jump to different heights, squat, etc. The jump rope practically does not restrict 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 skipping rope is the ability to increase productivity. It is important to understand that this is a technical issue, not a physiological one. With the rope, you perform a large number of repetitive movements with a high rhythm. As a result, muscle memory, coordination and technique are improved. Most pro fighters have little interest in the quality of, say, a running program or strength training. On the market, the winner is often the one with more stamina and better footwork.
Sense of rhythm improves
The jump rope is an excellent exercise for training fighters as it perfectly imitates the rhythm of a duel compared to other exercises. Working with this sports equipment, you are in constant motion and maintain your attention. The main problem for boxers who do not use a rope is that they are unaccustomed to being in constant motion.
The rope can improve attention and you will not "fall asleep" during the fight. In the ring, as a result, you will be able to quickly dodge punches and counterattack. In addition, high attentiveness allows you to remain calm in difficult situations that constantly arise during the battle. If you start to work with the rope, you can maintain the required rhythm even in the absence of active movement.
You might be surprised to learn that a rope can significantly increase punching 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, the body gets used to working as efficiently as possible, and this skill affects your kick.
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 rope just by observing his movements in the ring. When you start practicing with the rope yourself, you will be able to judge for yourself. There is a huge difference between a natural shuttle fighter and a high energy shuttle boxer.
Rules for choosing a jump rope for boxing and martial arts
Let's answer the question of how to choose a rope for boxing and martial arts. We have compiled a short overview of the different types of rope that should help you make the right choice.
High-speed plastic skipping rope with handles attached at right angles to the cable
It is an ideal equipment for all types of martial arts. The thin cable attaches to the handles at right angles and rotates quickly. As a result, you have the opportunity 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 performing various tricks.
The right angle between the cable and the handles not only allows a high rotation speed, but also protects against twisting. Thanks to the ideal resistance, the rope allows you to maintain the required rhythm and quickly improve coordination. Unfortunately, this type of rope is extremely rare in regular stores, and you can order it on the Internet.
Plastic Licorice Skipping Rope
Another great choice for boxers. This is the most common and cheapest rope available at any sporting goods store. Their only drawback in comparison with the considered type of sports equipment is a lower rotation speed and a shorter service life. This rope is great for basic movements, but not well suited for double jumps.
The presence of bearings in the handles, in theory, should 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 rotation speeds, you can easily get off the rhythm.
Rope with leather rope
We do not recommend using jump ropes with thick leather cables and wooden handles for fighters. They will not allow you to develop sufficient speed during the session, and if you knock it down, the sensations will be extremely unpleasant.
Here are a few more types of skipping ropes that are completely unsuitable for boxers and representatives of various martial arts:
- Projectiles costing over $ 40 - the only complaint about them is the high cost. They are primarily designed to perform effective tricks, but boxers do not need to.
- Beaded - in general, a good sports equipment, but requires a lot of energy to spin.
- Steel rope jump ropes - the main complaint is that they rotate very easily. As a result, it will be difficult for novice fighters to control the rhythm.
- Thick rope jump ropes - difficult to rotate, which makes them unsuitable for double jumps.
- With thick handles - make you concentrate on the handles, on the non-rhythm of work.
- Weighted Ropes - some athletes read that with the help of this apparatus it is possible to improve the work of the hands. However, in practice this does not happen, but it becomes more difficult to develop coordination and a sense of rhythm.
Another important point when talking about how to choose a jump rope for boxing and martial arts is the length of the sports equipment. If you step with your foot in the middle of the rope, then its handles should reach the armpits. Novice boxers can use a slightly longer projectile to stumble less often. However, over time, the length of the cable will have to be shortened.
How to train a boxer with a rope?
We recommend that you work with the rope every day for half an hour. If you are tired and caught on the rope, just stop, put your feet up and continue your workout. Breathing should be even and calm. If you have not worked with a rope before, you will surely get tired quickly. Do not pay attention to this, but work for 30 minutes. At first, this time period may seem like an eternity to you, but the body adapts quickly enough. The more tired you get, the faster you will progress.
Here are some helpful tips to help you workout more efficiently:
- Breathe through your nose.
- Land on your toes, bending your knee joints slightly.
- The back should be flat throughout the session.
- To improve the rhythm, you should do short but fast jumps.
- It is necessary to rotate the cable with your hands, and not with your shoulder joints.
- Striking the ground with the rope can help you maintain the rhythm you need.
- When resting, don't stop, just walk around.
- If you feel pain in the calf muscles, the exercise should be stopped in order to provoke the development of inflammation of the periosteum.
- Try to jump as short as possible so as not to waste energy.
In conclusion, I would like to remind you that there is simply no worthy alternative to working with a rope in boxing. Only thanks to this apparatus can you improve footwork and develop a sense of rhythm.
For more about boxing ropes, features and mistakes of training on it, see the video below: