What's the best way to implement jumping rope into a routine, can it be used for an lsd or hiit session or both ? and most importantly what's the best way to build up skill with the rope so you can get an actual workout from it, is there away to do this and get proper training out of it at the same time.
I'd say best to start up by skipping on a padded floor if possible. The typical tattami mats in most BJJ gyms are great for it. It takes time for your body to get used to it. If you start out on concrete or a wood floor it's not exactly a low impact exercise. Start out on the BJJ mats if you can. Your feet and joints will thank you in the long run. The arch of your foot especially. To my way of training the rope is about getting down good timing and rhythm. Good boxers have good timing and rhythm and you have to be able to get the standard timing and rhythm down before you can then implement counter timing and impose your own rhythm on another boxer... eg. breaking down his timing and making your counters effective. In terms of just using them for cardio vascular training... they can be used for either aerobic or anaerobic. Different stepping patterns have different beats and those beats can be quicker or slower depending. You can also choose to try and speed up a slower beat. There are high-knee drills, heel-toe drills, double-under drills, triple-under drills... all sorts of madness. YouTube can give you any number of variations. You can also work anaerobic vs aerobic during the same sessions with an interval timer or a wall clock - 20 sec. intense high knees.... back to normal pace heel-toe skip (the classic boxers skip) then back to 20 sec. high knees... etc. etc. I favor the skip rope for warm up prior to bag work or a boxing session. No reason the can't be used for BJJ and other sports as well. I usually have guys skip for about 15 min in total... 3 min rounds with 30 sec rest in between as a warm up. I tend to prefer the weighted ropes - heavy surgical tubing - with bearing handles... works the forearm and the grip strength as well. Here are a few vids worth checking out: 1) tons of variations... many much harder than they look from a coordination standpoint: [ame="http://www.youtube.com/watch?v=ZX-NdILjBWY&feature=related"]23 Skipping Rope Exercises for a Killer Body - YouTube[/ame] 2) killer inspiration... [ame="http://www.youtube.com/watch?v=EJXJAcc20o0&feature=related"]Nike Skipping Commerical (2005) - YouTube[/ame] [ame="http://www.youtube.com/watch?v=OjClytj15nk&feature=related"]Floyd Maywetaher jr Skipping for the crowds - YouTube[/ame] [ame="http://www.youtube.com/watch?v=z_NT2Td2WIc&feature=related"]Floyd Mayweather Skipping Footwork Video (HD) - YouTube[/ame] hahaha... and here... it's almost beyond skipping rope: [ame="http://www.youtube.com/watch?v=W3oeTxgHfmQ"]sugar ray rope slap - YouTube[/ame]
and of course... good 'ol Sugar Ray Robinson... had rhythm in droves... and could skip a mean rope any day of the week: [ame="http://www.youtube.com/watch?v=IBBiQx8bMDU&feature=related"]Sugar Ray Robinson Training Footage - YouTube[/ame]
and it never hurts to come back to the basics: [ame="http://www.youtube.com/watch?v=EI_6eT-0-X4&feature=rellist&playnext=1&list=PL56BA3DF486B01F30"]How to jump rope (skip rope) - YouTube[/ame] Lot of people would hate on a vid like this... but frankly I've seen all number of people come into the gym over the years and think they're tough/slick/smart/talented/beastly.... but they all had to start at the same spot... skipping rope like a 5 year old girl does. Not nearly as easy as it seems.
and despite her silly outfit... the girl has a ton of footwork on the rope: [ame="http://www.youtube.com/watch?v=0k6Vz7ewOsU&feature=autoplay&list=PL56BA3DF486B01F30&lf=rellist&playnext=2"]How to Jump Rope by Fitness Celebrity Jennifer Nicole Lee - YouTube[/ame]
and it's ok... go ahead and hate here.... he's crazy good at that the body can take it! [ame="http://www.youtube.com/watch?v=mgoEYrTMKtE&feature=related"]2009 Grand National Jump Rope Championships- Single Rope Freestyle - YouTube[/ame] http://www.youtube.com/watch?NR=1&feature=fvwp&v=EgAK9JDZ-q4
and don't even get me started on double-dutch! [ame="http://www.youtube.com/watch?v=arNf5u3rJYg&feature=fvwrel"]Double Dutch World Champions - YouTube[/ame] [ame="http://www.youtube.com/watch?v=A0UdXzWEPrA&feature=related"]Double Dutch Delight JAPAN'10 Official - YouTube[/ame] and yeah it's just goes to a whole other level - sprawls - flips - and all... damn. [ame="http://www.youtube.com/watch?v=bDOBcBKRENw&feature=related"]doubledutch flash freestyle by ebene - YouTube[/ame]
so much information.......brain can't process.... Non family friendly video removed. lol just joking slip cheers for the reply. Mod note. Sorry Tout Prêt 1888, that video is not suitable for a family friendly site.
yeah... I was just about to get my head down and then BAM! now I'll be twitching in my sleep thinking I'm some badass double dutcher from France. till my girlfriend elbows me in the face.
Ross has a dvd out soon http://rosstraining.com/blog/2012/02/29/jump-rope-conditioning-dvd-coming-soon/ I'm interested in buying it. Tend to favour skipping for warmups at the gym, try to build up things I can do with things I struggle to do, just getting double unders, not continuously yet though
Jump roping i find really hard! in terms of footwork haha! The basic jump rope up and down i cant, but when the foot move in different direction, my mind goes "cant process" and i end up failing. so even the basic, hop one one leg, then hop on the other, is really hard for me XD!. buddy lee from crossfit has good videos. [ame="http://www.youtube.com/watch?v=DwbUT8dyp2Y"]Buddy Lee CrossFit Training - Jump Rope Simulation.avi - YouTube[/ame] [ame="http://www.youtube.com/watch?v=-0WBheGENmk"]Buddy Lee Crossfit Training - Various Jump Rope Patterns.avi - YouTube[/ame] [ame="http://www.youtube.com/watch?v=4XckJkD4wQg"]Buddy Lee's Jump Rope Training for MA fighters & JumpRopeSprint.mov - YouTube[/ame] and more videos if you search, especially on the cross fit website.
My personal recommendation - To get better at skipping rope, for a few weeks skip rope 5 days a week for about 5 minutes at a time. Work the double bounce, the basic jump, and the alternating foot jump. [ame="http://www.youtube.com/watch?v=Jsclol-Zed4&feature=plcp&context=C3457728UAOEgsToPDskIh_e0VzAV5cENUhawVqL-n"]Level 1 - Single Rope - Double Bounce - YouTube[/ame] [ame="http://www.youtube.com/watch?v=olaIC71t-g0&feature=plcp&context=C350bb49UAOEgsToPDskLOa594iNRW9gv-oFMGCjlL"]Level 1 - Single Rope - Skills - Basic jump - YouTube[/ame] [ame="http://www.youtube.com/watch?v=0c5RQXCZQ6A&feature=plcp&context=C33b135cUAOEgsToPDskLOHc0BgxghpdEQDWVcafu9"]Level 1 - Single Rope - Skills - Jogging (speed) step - YouTube[/ame] Once you can alternate between the last two comfortably for 5 minutes straight without missing a jump, you're ready to get more in-depth with it. The main thing is, what do you want out of it? Conditioning? More agility? Speed? That'll actually dictate what your next approach should be. Buddy Lee is a good resource, as is Ross Enamait.
think ill try you advice for a week cheers, as for this it would be nice if it could get a cardio session out of the way but my reason for wanting to do it rather than running was to see if it would improve speed and agility.
think ill try you advice for a week cheers, as for this it would be nice if it could get a cardio session out of the way but my reason for wanting to do it rather than running was to see if it would improve speed and agility.
Thanks all! I literally bought a rope last weekend and was at the point of 'so...what next?' Watch for the headlines as I inadvertantly strangle myself in an epic fitness fail! paul
rather than start another skipping thread I wondered if anyone was like a skipping jedi and could do all the double under crossover tricks, how do you work up to this? i can do single crossovers and double unders but not combined [ame="http://www.youtube.com/watch?v=Vd61IpIoA8Q"]how to jump rope double criss-cross 1 - YouTube[/ame]
