Comment sauter à la corde : 6 conseils faciles pour commencer
Jump rope has been a time-tested workout and warmup routine for boxers throughout history.
Although walking, jogging, swimming, and biking are the most common forms of cardio and warmup, studies have shown that jumping rope burns calories more efficiently than any other exercise.
If you're a beginner or thinking about returning to jump roping since your childhood days, we've got you covered. Here are our top five tips for mastering jump rope quickly.
1. Get The Right Size Jump Rope
To avoid beginner mistakes, make sure your jump rope is appropriately sized.
A common error is using a rope that is too long, even though it may feel more comfortable, because the rope end drags on the ground or bounces, increasing the risk of hitting your feet. Choosing the right rope length is also dependent on your height, as this determines the length you should use.
One of the simplest ways to do this is by using the armpit method. Here are the steps to follow:
- Hold the rope in the center with both hands and stretch it out along your body
- Stand right in the middle of your jump rope with one foot
- Bring the handles up towards your armpits, making sure the rope is stretched
- Ensure the rope handles reach your armpits to find the right size for you
Ideally, the rope handles should reach your armpits. If they do not, adjust the rope length until it correctly fits your frame. Once the jump rope is adjusted to the right size, you are ready to start!
2. Pick The Right Rope
For beginners, jump ropes can be overwhelming due to the numerous variables involved.
However, selecting the right type of rope can make all the difference. It's best to avoid starting with a weighted or speed rope, as they can be more challenging to master. Weighted ropes require more energy when jumping, leading to fatigue and compromised form.
On the other hand, speed ropes use thin cables that can cause severe pain when missed. It is essential to get a feel for the rhythm of the rope when starting, which is why we suggest beginning with our signature BoxRope Vol.1 Rope, the perfect jump rope for boxers.
3. Pick The Right Surface
Jump roping on dirt may have been acceptable as a child, but it's not suitable as we get older.
Especially for boxers looking to improve their skills and compete in the ring. Choosing the right surface is critical, for jump roping should always be a low-impact activity. Opt for a solid surface and, if possible, place a mat down for additional cushioning, check out our BoxRope Workout Mat for optimal cushioning (your knees will be grateful).
Concrete is unsuitable for your joints, while carpeting can interfere with your rope's movement, so avoid those surfaces if possible. A suspended wood floor or a rubberized gym floor is the ideal jump rope surface. These surfaces absorb shock and have the right amount of bounce, providing optimal joint support for a better experience. Giving you a win-win situation.
4. Practice Form & Breathing
Jump roping is an effective full-body activity that requires the right form to avoid injuries.
One critical aspect of form is to slightly bend your knees while jumping, which protects your ligaments and joints and saves energy. Another key element is to land on the balls of your feet, avoiding heel landings that can throw you off balance and rhythm and increase the risk of injury. Injury is far too common in boxing and jumping rope, for an in-depth guide on prevention read this article.
While it might seem counterintuitive, successful jump ropers rely mostly on their wrists to power and spin the rope over their heads, rather than their arms. To achieve this, keep your hands close to the front of your hip bones, with your wrists outward and doing all the work.
With proper form, you can get the most out of your jump rope routine. Proper arm placement is crucial for successful jump roping. Allowing your arms to travel too far from your body can impact the rope's speed and even shorten it, leading to unnecessary exertion.
To optimize your jump rope workout, focus on small and controlled circles. You'll gradually build up momentum and achieve maximum efficiency, making it feel like the rope is turning itself.
Additionally, breathing is an often-overlooked but critical aspect of jump roping. Establishing a consistent breathing rhythm can help you avoid fatigue and maintain endurance. With regular inhalation and exhalation, you may be able to jump rope for longer periods without becoming gassed quickly. Remember, endurance is not only essential in jumping rope but a key component in boxing.
5. Master The Fundamentals
Although it's tempting to dive into advanced jump roping tricks like double-unders, criss crosses, and the boxer step, mastering the basics is crucial to building a strong foundation and progressing further.
The single bounce step and jog step are the initial moves you should learn.
Then, move on to skiers, speed steps, and side swings. Starting too aggressively can result in injury, so it's essential to proceed with caution. Even minor injuries to your ankle or knee can derail your training for weeks, impede your progress and even take you out of a fight you’ve trained hard for.
Much like boxing, improving your jump rope skills takes time, so be patient with yourself and avoid rushing to advance too soon. Master the fundamentals. Giving yourself grace is key to progression.
For a fully comprehensive guide to how to jump rope like a boxer, read our previous article here.
6. Document Your Journey
Tracking your progress is integral to measuring improvement and achieving your jump roping goals.
Just as you would monitor your results while training for a fight, you should monitor your jump rope progress. Consider keeping a record of your progress in a notebook. Your notes may include the duration of your workout, the tricks you performed, the calories burned, and areas for improvement.
Tracking your progress is an effective way to stay motivated and see how far you've come.
As well as tracking your progress, you should be documenting your journey as well.
Use social media to post your jump rope journey. We love seeing beginners post themselves jumping rope on their feed/story and watching them progress into skilled jump ropers in a span of months.
If you do decide to document your journey, tag us @boxrope and we’ll share your story!
Résumé.
If you’re committed and ready to become the best boxer you can be, BoxRope can help.
Check out our list of educational articles for boxers, complete with top tips on footwork and drills, training regimes, recovery tips and so much more. So if you want more boxing tips, click here.
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