Pro Boxing
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US $12.99
Skipping is the forgotten skill in a boxing workout. But whether you train at home or in the gym, skipping is great for cardio, footwork and to work your legs.
Just a few minutes skipping your routine
Getting Started - choose the right skipping rope
There are many different types of skipping ropes - some are made from plastic, coated wire or even cotton. Weights vary. You can often find a basic plastic rope for $5 or a heavy plastic one for more. I like the thin plastic ones. They are light and they have a good fast feeling through the air. Don't choose a rope that is too heavy at the start because it will tire you out too quickly. Also the heavy ones can hurt when they hit the back of your legs (they will). The super light cotton ones don't really cut it either. They are so light they don't have enough weight to whip through the air quickly. Kickboxers will sometimes skip bare foot, but this can hurt. Skip with shoes, and have plenty of space
How to skip in 3 steps
Step 1. Skip Without
In other words, put the rope down. You can now focus on the footwork without having to worry about the timing of the rope. The basic boxer's skip is a very small double bounce on the ball of the the feet. 2 on the left, 2 on the right. That's it. Bounce, bounce left... bounce, bounce right. On the balls, not the heels. No too high, so keep the steps small. Find your rhythm. Try this for 2 x 2 minute rounds.
Step 2. Skip with the rope in one hand
Now you've got your footwork, let's work on your timing. If you are right handed take both handles in your right hand (reverse for left handers). Now repeat Step 1, getting on the balls of your feet, with the double bounce. Once you've got that, swing the rope on one side of your feet, holding the rope in one hand. Now you're working on your timing and footwork, just one step short doing full boxers' skipping. Try this for 2 x 2 minute rounds.
Step 3. Full Boxers skipping
Now you're ready to put it all together. Take one handle of the rope in each hand. Now you're trying to do the double bounce (Step 1) with the rope passing under your feet each revolution. Expect to miss many times. But stick with it. Soon enough you will be combining the footwork or Step 1, the timing of Step 2 and the full revolutions under your feet, which is Step 3.
Once you've mastered this you can do sprints and or crossovers, but this takes time.
How to add skipping into your Fitness Boxing routine
Use skipping as a 2 or 3 minute warm up before punch mitts or punching bag. Or use it as a cool down. Some Pro Boxers do 15-20 minutes of skipping - but for fitness boxing you'll find 1- 2 x 3 minute rounds enough. Remember to stretch your calves after. And if you find you are whipping yourself, wear long pants!
Now get Fighting Fit
For a simple Boxing workout routine anyone can follow at home - on DVD & Mp3, try the free demo at http://JabtheFlab.com
For 41 combos and resources for personal trainers teaching boxing go to http://boxingathome.com/trainers.html
Patrick Moore is a pro boxing trainer, black belt and founder of Fitness Boxing International. Patrick ran his first Boxout class in 1994, and now teaches all over the world.
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