[Music] the jump rope has long been a favored training tool by Fighters and athletes for its incredible conditioning and body transforming abilities boxing Legend and four Division World Champion Roberto Duran was known to Bloon up to 200 lb between fights by indulging in a lifestyle that was previously unavailable to him growing up as a poor youth in Panama utilizing a strenuous diet and exercise routine he often had to lose as much as 50 lbs or more during training Camp by his own accounts he relied heavily on jump rope as he found it the most enjoyable
way to exercise his jump roping skills became highly impressive often utilizing a squat jump technique also favored later by Mike Tyson increasing difficulty and calorie expenditure jump rope has also been sought out for its ability to create a springy lightness on the feet that is often the Hallmark of a skilled athlete watch any jump roping video of former unified World Boxing Champion Brian valoria and you will see the remarkable athletic effects a longtime jump rope practice can have like any skill skipping rope can be difficult at first but once you have the basics down it
becomes a playful form of exercise it creates an outlet for creativity and the focus it requires takes the Mind away from the stresses and worries of daily life enticing you to be present in the moment and making jump rope an often addictive form of exercise it's also great at burning calories and has a similar calorie expenditure to running although you can increase this rate by adding more difficult skills or by using a weighted jump rope however where it really stands out is its effects on the cardiovascular system a 2013 Arizona State University study found that
the aerobic fitness gained in 10 minutes of jump roping per day was equivalent to the same effects seen in 30 minutes of running per day jumping rope has also been shown to be great at increasing bone density ideal for contact athletes who risk injury and older adults who may otherwise face declining bone density it can also be a powerful immune system booster helping to drain the lymphatic system as the up and down movement of jumping helps to open lymphatic valves and create flow through the lymphatic system in terms of athletic enhancement jump rope is known
for its ability to improve explosiveness in the lower legs ankles and feet leading to enhanced agility quickness and explosive stamina a trait that is necessary for high performance in most athletic activities it's also a capable builder of shoulder stamina another reason why it seen as ideal for boxers and martial artist an often overlooked aspect of jump rope training is the increase in full body coordination the swing of a jump rope must be precisely timed with the jump and this must be done repeatedly and rhythmically requiring hands and arms to coordinate precisely with the legs feet
and breath and because of the length of the Rope one must also develop good spatial awareness as the Rope will hit anything that comes within a few meters of the front or back of the body getting started skipping rope is pretty simple all you really require is a jump rope there are many kinds of jump ropes and some are better than others depending on your stage of development and your particular goals for beginners the most common jump ropes are known as licorice ropes this is any rope made of a nylon or vinyl plastic cord the
better versions will have some weight to the handles and a ball bearing to allow smoother rotation these are durable and often cheap ropes that can get up to medium speeds with a good ball bearing and are in general a good pick for beginners and intermediate alike leather ropes have an iconic old school look and have about the same basic performance as a licorice rope however they can wear out a little quicker without protective oils beaded ropes are another great option for beginners they add a little extra weight to the Rope so you can get a
good workout while also feeling the swing of the Rope even better the beads also make a sound every time they hit the ground helping you to develop that initial Rhythm however if you want to take your jump roping skills further by reaching faster jump speeds or performing some of the more difficult skills you will eventually need a speed rope this is usually made from denser faster materials utilizing a quality ball bearing the Rope usually comes out of the handles horizontally reducing friction on the handles increasing speed and making length adjustments easier you can also increase
calorie expenditure and stamina development by getting a weighted jump rope the weight can either be in the handles which will work the forearms and shoulders harder or the weight can be in the Rope itself which switches a lot of the work into the shoulders chest and upper back and for those who have to jump indoors without adequate space there are rope ropeless jump ropes available that still give you a great workout the length of the Rope is something you'll have to adjust over time as more experienced jump Ropers often shorten the Rope as they no
longer need the extra clearance below their feet however as a general rule of thumb those between 5 ft and 5' 4 in will use an 8T rope those between 5' 5 in and 5T 11 in will need a 9t rope and those over 6 ft will need a 10t rope though it's always best to go a little longer if you're on the upper edge of one of these categories as you can always cut away some of the Rope if needed if you are brand new to jump rope your ankles calves and feet will often need
a month or two to adapt to the demands before you can really start getting intensive workouts in start out with an easily manageable number of jumps per day and add to it each week as your feet and ankles can handle it after this initial adaptation period you can really cut loose and dive into a full blown jump rope program the fundamental skill you'll initially need to learn is the basic two- foot jump where you land and jump off the balls of both feet simultaneously and seek to only jump high enough to just clear the Rope
though if you're wanting to get serious about jump roping you will eventually need to learn the boxer skip as it allows a more free flowing and efficient jump pattern this will assist you more during long sessions or when you're attempting Advanced skills in both cases seek to keep the arms close to the body and the hands around waist level in order to create a smooth more natural feeling swing if you're interested in really developing your jump roping skills skills and capacity through a structured program you can check out the mover's Odyssey jump rope program Link
in the description box below it contains a more comprehensive list of skills tips and techniques a starter program and two 16we programs to choose from depending on your goals you also have my thanks as it's a great way to support the channel and keep the videos coming also if you're in need of a good rope I've attached links below to some quality ropes which I can personally attest to both affordable one a speed rope and the other a licorice rope there's also a link to the cross rope system who sent me out a sample of
their jump rope with interchangeable ropes of different weights it's honestly the best jump rope I've ever used and I love the interchangeability of the ropes however it is expensive so it's not going to be for everyone but if you are interested in a rope system like this they did give me a 15% discount code from our viewers and if you buy using it the channel also gets a small commission if you have any questions or just want to add in some tips for the community feel free to share comments down below if you enjoyed the
content be sure to like And subscribe and hit the notification Bell to be notified of future videos thanks for watching and until next time keep moving my friends
