to this installment of Balazs Boxing's newsletter. In this issue,
Andy and Jamie, break down skipping rope into easy to follow
steps. They provide advice for proper warm up before exercise to
avoid injury. Finally, they address one younger reader's desire to
get more involved with competitive boxing.
The Balazs Team
#10: Jump Rope: Improving Technique
|Boxers jump rope to
improve their cardiovascular fitness, develop endurance, and improve
agility, balance, and timing.
The Three Step Breakdown
The Three Step Breakdown is a systematic training
method that starts with the footwork being practiced without
the rope. The Three step breakdown divides up more complicated moves
into more manageable moves that can easily be practiced and learned.
Step One: Practice without the rope.
Keeping the elbows in, neck and shoulders relaxed and rotate the
wrists and forearms as though you're holding a rope. Push off with
both feet, jumping only slightly off the floor. Land on the balls of
the feet with the knees bending as you land. This allows you to
focus on your footwork.
Step Two: In the second step both handles
are placed into one hand and the rope rotates at the side of the
body. Make sure the rope doesn't cross in front of the body. This
move is also used as a neutral or resting move, by taking the jump
out and going to a march. Even though you're not jumping, the heart
rate is kept elevated.
Step Three: Now it's time to perform the
jump inside of the rope. One jump for each turn of the rope. The
Three-Step Breakdown, is not only a great way to learn new moves, it
allows you to incorporate variety and resting moves into the
|Andy and Jamie's Health
and Fitness Tip: The Warm-Up
|To get the most out a fitness workout,
an effective warm-up and proper
cool-down are imperative.
The purpose of the warm-up is to increase the
blood flow to the working
muscles and tendons, providing, more oxygen, (fuel) so more intense
can be performed. Also, muscle fibers are shortened due to rest, and
the warm-up assists in lengthening the muscle fibers to a point
they can respond effectively and efficiently to work. This reduces
chance of injury or pulling a muscle or tendon because there is an
increase in the range of motion. In addition, a warm muscle allows
an increase in the speed of muscle contraction.
An effective warm-up doesn't take long. Increase
the heart rate and
blood flow to the working muscles with a two to three minutes slow
fast walk, or jump rope. Keep it easy. Take all the muscles through
working range of motion by performing rotation-type exercises at all
major joint areas. Exercises such as forward and backward shoulder rotations, knee and ankle rotations,
and core bending should be
for 5 to 10 seconds each. Hold a muscle in a static stretch for 10
15 seconds to loosen up the muscles and tendons. Do not bounce and
not hold too long. The purpose is to increase the length of the
fibers to prevent injury and to assist in the muscles to work to
potential, not to increase the flexibility or the end length of that
muscle. Lastly, take the muscle through a range of motion that
the activity you are going to perform. This allows the muscle fibers
learn the order that the muscle fibers are stimulated.
Next month: The Cool-Down
|Ask the Trainer:
|"Hello, I am 19 years old.
I'm 6'3, 275 pounds. I never have considered boxing until now. I have
unbelievable punching power, and very good hand speed. Do you think
it is too late for me to pursue a late boxing career? Also, what
weight would I be best at? I wish I could get to around 230. What do
First thing I would do in your situation is to go
to your doctor for a good check up. He may want to put you though a
stress test. Tell him that you are thinking about taking up boxing.
If your doctor clears you for such a strenuous activity then I
suggest the following.
You'll want to gradually get in to better physical
shape. Take your time and don't rush it. Let some of the weight come
off naturally. If you're serious about boxing, you'll need to find a
good boxing club and a trainer.
Do you have access to a heavy bag? If you do,
you'll need to get some hand wraps and some good punching bag
gloves. Practice the basics. Shadow box and learn the fundamentals
You mentioned you have fast hands and lots of
power. Remember, power means nothing if you can't land a punch. Work
on balance and proper punching technique.
Send your questions for Andy to info@BalazsBoxing.com
Everlast Leather Skip Rope
Ropesport Skip Rope
Balazs 70 lb. Heavy Bag
Balazs 16 oz. Combo Gloves, Yellow
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