Jump Rope training

 

 

Body- upright, straight. Grip- thumb and index, grip. Mechanics- Load-flight-landing. Jump on ball of foot  light and without sound. Shadow Jumping- Without rope to have proper form.

 

3 principles of exercise-

Frequency- 3/5 days a week

Intensity- 120-220 RPM (revolutions per minute)

Duration-5- 10 min.

 

Zone training-

Aerobic Zone- 70-85 MHR (maximum heart rate).  alternate foot jump- 120-160 rpm or power jump 60-80 rpm

 

Anarobic Zone- 85-95 MHR. Alternate Foot 180-220 rpm or power jump 80-120 rpm

 

 Volume Oxygen Maximum zone- 95/100 MHR. Alternate foot 220+ or power jump 120+

 

4 condititionings-

A. Preparation phase- 500 jumps per second @ 160 RPM 4-5 x a week for 2-3 weeks.

 

-Use the bounce step- (basic up and down) and alternate foot step. Gain Proficiency.

 

B. Intermediate phase- 5 minutes per session @ 160-180 RPM 4-5 times a week for 2-3 weeks.

-Begin adding 16 jumping techniques-

1. high step- high knee                          2. side straddle- feet out

3. forward straddle- small bow stance  4. ski jump- side to side

5. bell jump- front back                        6. half twister

7. full twister                                         8. X- stance

9. forward shuffle- Mohammed ali)    10. backward shuffle- knee to back

11. heel and toe touch                         12. backward jumping

13. arm cross over                               14. arm side swing

15. side swing and jump                     16. power jumping-1 big jump double rope swing

 

 

C. Conditioning phase- 10 minutes per session @ 180 RPM 4-5 x a week for 1-2 weeks.

 

Begin changing up jumps- sample:

4 side straddle and 4 backward shuffle

4 bounce and 4 alternate feet

4 ski jump and 4 heel toe touch

4 bounce and 4 alterante foot.

 

D. Sport Training phase- 10 minutes at 160-220 RPM 3 x a week for 2-4 weeks.

 

Finding your Anaerobic Threshold.

Baseline- sprint and power

Time three (3) 30 sec. jumps and multiply result x 2. Divide total score by 3.Example-

First 30 sec. score is 50x2= 100

Second score 52x2= 104

Third score- 51 x2= 102

Total score=306

Divide it by 3= 102 is the Baseline.

 

Basic sprint program-

Training routine

  1. perform alternate foot step for 30 sec.
  2. 2. Rest 30 sec.
  3. repeat 5 times

 

Duration: 5 minutes: 2.5 minute jump time, 2.5 minutes rest.

Intensity-  jump@ 85-95 % of MHR  or 180-220 rpm

Goal- every set should equal or increase baseline score and increase baseline score and decrease rest period between sets.

 

Circuit Program-

1. Speed jump station- 30 sec. rest 30 sec.

2. Finesse Station- 30. sec, rest 30 sec.

3. Power station- 30 sec. rest 30 sec.

 

Duration 10 min.= 8 min jump 2 minute rest

Intensity for stations- jump @ 85-95% MHR or 180-220 rpm

Goal- decrease the active rest period between stations.

 

Power

Training routine

1. Power jump 30. sec

2. Rest 30 sec.

3. Repeat 5 times

Duration- 5 min.: 2-5 minutes jump time, 2.5 min. rest

Intensity- jump @ 85-95% MHR, 80-120 RPM

Goal- Move forward and back while jumping, decrease rest period between sets.

 

Weight Loss

Jump @ 30 min. 60% MHR 140-160 rpm

 

 

 

Rope training for Boxing, Wresting, Martial Arts

A. Developmental focus of rope jumping.

  1. Develop hand and for speed for punching, blocking, throwing, feinting and leg sweeping movement in offensive and defensive takedown and ground attacks.
  2. Imporve strength development of hip flexors, legs, knees, ankles and feet for kicking and balance while throwing, hooking legs and doing sweeps.
  3.  developes anaerobic energy for for matching the high intensity of 3 minute rounds of nonstop fighting and aerobic energy for 12 rounds.
  4.  develop eye, hand, foot coordination for proper awareness during landing, punching, kicking, forearm and knee strikes.
  5.  develop good balance and agility in reacting to punches, kicks, takedowns, and throws.
  6. develop muscular endurance of the arms, chest and back for grappling, pulling, punching,blocking, and throwing

 

B. Recommendation-

      1. Use full twister, high step, and bouncing movements in warm-up.

      2.  Replace technique in sprint programs with the high step and side swing to jump.

 

C. Suggested Programs-

Off-season- 4 step conditioning

                        Basic and intermediate sprint and power pre-condititioning phase

                        Basic sprint program (30 sec)

            Pre-season-

                        intermediate and advance sprint programs (60-120 sec)

                        Basic Power program

           

            In-season-

                        Advance sprint programs (90-120 sec)

                        Advance power program

                        Advance circuit training program