October 2003
Welcome to the second installment of Balazs Boxing's newsletter. In this issue, Andy & Jamie Dumas have laid down the basics on how to jump rope for an effective Boxer Style workout. A key to any fitness program is flexibility. Included is an easy stretch of the crucial Calf Muscle and Achilles tendon. Finally, Andy & Jamie address concerns regarding the safety of your hands and wrists during workouts. Enjoy!.

The Balazs Team


Boxing Drill #2: Jump Rope Techniques
Jumping rope improves cardiovascular fitness, develops muscular endurance, and improves agility, balance and timing.

Many think that jumping rope is too difficult to learn and the idea of jumping for a minimum of 20 minutes in order to achieve cardio-conditioning is unattainable.
It can be demanding and at the very least frustrating when just starting out. Others think that skipping is simply boring and too repetitive, but it is a lot more than just jumping up and down. With a few tips and some practice, jumping rope will become both fun and physically beneficial.

Proper Form & Technique: How to jump!

Equipment Required:
- Jump Rope
- Timer (optional)

Proper form and good technique are essential. Whether you are just starting to jump or you are performing an array of masterful foot and arm movements, there are a few do's and don'ts that have to be remembered.

  1. Only jump an inch or two off the ground.
  2. The knees stay slightly bent.
  3. Land feet softly on the ground, allowing the legs to absorb the impact.
  4. The jumps should be executed with control-holding the torso firmly in an upright position.
  5. Rotating the rope is initiated at the wrist, with little movement at the shoulders or with the arms. A proper weight rope will assist in reducing shoulder and arm movement.
  6. Hold the upper part of the arm fairly close to the body and the forearm out to the side. Be careful not to allow the arms to drift away from the body, as this will raise the rope further from the floor and closer to the jumping feet, resulting in the rope becoming entangled in the feet.
  7. Keep the shoulders down and relaxed.
  8. Keep the head in a neutral position and the neck relaxed.

Jumping rope will take practice and as always the practice will pay off. Within a few weeks you will be putting together foot and arm combinations that will improve your agility, balance and cardiovascular abilities.

Need a new Jump Rope to perform this workout?
Get all the gear you need at

Andy and Jamie's Health and Fitness Tip: Calf Stretches

Stand with one leg forward, one leg back. With both feet facing straight forward, bend the front leg and shift the body toward the front foot. Keep the back heel on the floor. You will feel a stretch in the center of the calf muscle. To stretch the Achilles tendon and the lower part of the calf, bend the back knee slightly, shifting the body weight backward just a bit. Remember to keep the back heel on the floor. Repeat, hold for 10 to 30 seconds and repeat. Perform 5 to 7 times on each side.

Ask the Trainer:
"I take Fitness boxing classes twice a week at my local gym, and I also have a heavy bag at home. Although I love the classes and enjoy hitting the heavy bag at home, my hands are sore for days after my workouts. Am I doing something wrong?"

There are a number of factors that need to be investigated.

Are you wrapping your hands properly? Ensure that you are wrapping your hands each and every time you work out on the heavy bag. If you are a really heavy hitter, ensure that the knuckle area has extra coverage.

Do you have a good set of punching bag gloves? Take a look at your punching bag gloves and ensure that they are still providing sufficient protection and padding for your hands. Determine if the gloves are perhaps too small and fitting too tight, preventing blood flow or are they too large, not providing sufficient support, allowing your hands to move around.

Are you hitting the bag everyday? Make sure you are taking at least a day off from hitting the bag, so the muscles can repair and recover.

Are you clenching your fists inside of the gloves? The hands should be in a semi-tense fist inside of the gloves, but not held in a tight fist. The hand muscles will fatigue and lactic acid will build up in the muscles, causing soreness for a couple of days.  - Andy Dumas

Send your questions for Andy to

Product Recommendations:
Skip Ropes: FR0100
Bag Gloves: GB0130
Hand Wraps: PK0112, PK0219
Instructional Materials: DV0100
Balazs Inc. publishes the "BALAZS BOXING E LETTER" monthly.

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Always consult your physician before starting any physical exercise program. Balazs Inc. and Andy & Jamie Dumas assume no responsibility for the improper use of information contained within.