We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Speed comes with practice.
Comstock Images/Comstock/Getty Images
Jumping rope is a very effective cardio workout as well as a good fat burner -- so it's no surprise pro boxers do it regularly. Matching their speed and stamina can be a challenge, but it's not impossible. In many cases, it's just a question of practice. If you're out of shape or very overweight, talk to your doctor before starting a jump rope program as it can be hard on your knees.1.
Get the right jumping rope. According to Expert Boxing, the best option for speed is a plastic rope with something called a 90-degree connection. This means the handles are connected to the rope in a 90-degree angle, which makes the handling of the rope easier so you can achieve faster speeds.2.
Master the "skier" trick first. According to Expert Boxing, the skier is a good move for beginners because it helps stabilize and develop hip muscles. To do the skier, jump side to side with your feet together as if jumping left to right over an imaginary line. You can also do this move on one foot, alternating feet, to further strengthen your ankles and calves. Either way, you're constantly jumping sideways in tiny steps.3.
Stay as close to the ground as possible. The higher you jump, the slower you'll be. Ideally, you should only allow enough space between your feet and the floor for the rope to slide through. More space than that and you'll be wasting energy and slowing down your pace. If possible, practice in front of a mirror so you can see your feet and readjust the height of the jump if necessary.4.
Practice, practice, practice. Getting caught in the rope, hitting your shins or being so tired that your feet won't leave the floor anymore are all common, especially if you're not used to jumping. So at first, concentrate on trying to jump for as long as possible without making a mistake, rather than concentrating on the speed of the jumping. You can start speeding up the rope after you've built up your stamina.