Jumping Rope

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
1

What are good jump rope routines? I just bought one.

How do you know what intensity to jump rope at? I can do like 140 jumps per minute or like 80 jumps per minute.

How long do you do it for? Rest intervals? Sets?

Info.

Yeah.

Thanks.

2

Here’s a fave of mine:

http://www.t-mag.com/nation_articles/174rope.html

3

ive been jumping rope for about a month now, had to start with my new regime of muay thai

we jump rope for about 15 minutes before every class we do

i usually rotate the following jumps

  • normal jumping with both feet
  • small star jumps with my feet (close together, then further appart)
  • ski jumping (feet together, one foot infront of the other, feet together, other foot infront of the other)

i find this allows me to skip for longer without my legs getting tired, which in tern works my fitness levels up

ive also started mountain bike riding as i find this helps with the muscles used in skipping and indeed fighting movement

4

I jump rope with floating heels, so that I only land on the ball of my foot. And I sometimes switch between single feet. I like this way because it targets your calves.

5

All I can say is invest in some good footwear. Those angle and shin splints are murder.

I believe that Ring Side or Everlast have either book or video on jumping rope.

My routines range from speed tempos to endurance. Try investing in a couple of different kinds of ropes once you get the rythm down.

I even has one of the “heavy ropes” from the 80’s still haven’t perfected the balance when using that one I believe it ways 2 1/2 lbs or something.

15 minutes have always been the goal form my students then take it from there.

eric

6

My calves are sore today from the little bit of jumping I did yesterday.

Hehe, cool :smiley:

7

Yeah once you got your timing for all the patterns then its up to you (like most stuff) to push it.Put on the HRM tap up 3 min on the timer every 10 sec do 10 doubles,if this is too easy do 20 doubles,take 30 sec rest continue,mix it up 10 doubles(10 sec) 10 Knees up(10 sec) 10 sec speed burst etc
Mix up this Hit stuff with a few 10-15 min boring skip sessions while watching TV
Check out cross fit for their skip routines,very basic,very tough

8

I jump in intervals of 3 minutes (fights are that long). vary your footwork within that time frame - normal, one leg, run, jumping jack motion, etc. rest one minute.do 5-6 rounds. This is what we do in my MT class.

9

hiya

after get pretty good at forwards try backwards at the end of a set spin rope backwards you have to jump higher as can’t see where the rope is exactly really kills at the end of a workout .

It seems to help the abbs as well

10

Originally posted by Ka
Put on the HRM tap up 3 min on the timer

HRM = heart rate monitor?

11

HRM= Heart Rate Monitor
Best way to monitor your progression and see if you are being lazy.If your’re just sitting at 120bpm the whole time its not doing you much.You know the deal,in the end YOU have to push Yourself,otherwise nothing is going nowhere.