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Jumping the rope in combat sports

Jumping rope

Jumping the rope in combat sports

Jumping the rope is one of the TOP exercises that has always been used in combat sports and martial arts but not only is this simple and ancient exercise also expanding to sectors related mainly to fitness.

In all training sessions as a warm-up you should insert three rounds of rope and at the end of the stretching session you could make another 3 rounds.

It’s a technical gesture that gives countless benefits and if you don’t I assure you that you are making me angry because you are not doing one of the basic exercises in the preparation of a fighter.

I find it absurd that in many martial arts gyms you do not use rope as a warm-up because in addition to the warm up function as you read below it has incredible benefits in other very important areas as well.

The greatest boxers in the world make the rope to prepare for fights and you who are nobody do not want to jump the rope?.

Aren’t you capable?.


You don’t remember how little girls play jumping rope and you who’re strong don’t want to do it?.

Jumping the rope is easier than you think and you can do it anywhere and above all you can do it too.

You can keep a jump rope in your backpack or bag, you can take it anywhere with you, on a business trip, on weekends, etc., or you can do it without the need for space, even in the living room while you are watching your children or watching TV.


To start jumping the rope, guess what you need?.

A rope that you can buy it on the internet, in supermarkets, but before you do so read my article that helps you choose the most suitable rope.

Consider that to start a plastic rope is fine that are usually used in gyms and are a little easier to use for speed work.

Once you have the rope before using it make sure it is the right length to jump comfortably.

Most of the long ropes from 2.5 to 3 meters.

You can cut the rope to adjust it but on the market there are several lengths and some can be adjusted as length.

To find your size you need to stand in the middle of the rope and keep the handles comfortably at waist height.

Now adjust the length accordingly.

Another method is that if you step in and put a foot in the middle of the rope to jump, the handles must arrive at about the armpits.

Ps. If you have very long arms, I recommend using the slightly shorter rope.

Those who start usually use a slightly longer rope than what is needed which makes the exercise more difficult.

When you start to understand more, you shorten the rope so that the rope spins at the right height allowing more speed and to do more advanced tricks or jump at a faster pace.

They also do the races on the number of laps per minute of the rope.

Now apart from that, with time and experience, you will understand what is for you finally the perfect rope length that makes it easy and effortless to maintain a steady pace and train with profit and intensity.

Attention!!! Choose a beautiful flat surface to jump on like a gym carpet or concrete floor.

Jumping rope

Where to jump the rope

Find a good surface to jump the rope.

The floor should be sturdy, but better if it has a bit of bounce.

The hard rubber surfaces typically found in gyms is good.

Hardwood as the ball is ideal.

If the surface is too hard (concrete) or too soft (trampoline) the effect you can have is in the tibia area an unnecessary soreness that strains the muscle structure unnecessarily.

Do not use rope jumping on abrasive surfaces, because the rough terrain wears out and rips the rope.

You can jump barefoot, but especially at the beginning use shoes suitable for running that decrease the stress on the back.

I advise you at the beginning not to jump rope barefoot except on Jiu Jitsu mats or Olympic mats.

When you learn to jump well you can also do it on different surfaces and with different shoes if not even barefoot, but not at the beginning because you risk hurting yourself unnecessarily.

Although the exercise is simple you can still get injured and since my goal is to “train” in martial arts I do not want you to get hurt by doing the rope.

Now here are the advantages of jumping the rope are many but I want to tell you the essential ones:

1. Improve your coordination

If you jump the rope improve your coordination by making you focus on your feet but even if you don’t pay attention with time actually your brain is aware of what your feet are doing.

This practice, over and over again, makes you more “light” on your feet.

Did you know that in obstacle course training what is also used as a tool?

Jump the rope.

Also if you start inserting variants while jumping the rope and more conscious and coordinated you have to be.


2. Reduction of injuries (ankle/foot)

Jumping the rope not only improves your foot coordination, but also increases your strength in the muscles surrounding the ankle and foot joint, reduces the risk of injury in these areas.

Jumping the rope teaches you to stay on tiptoe, instead of being flat with your heels resting and is not good in martial arts.

Since all the while you jump the rope on your toes, you’ll find that being quiet on your toes is easier than you think and becomes second nature as much as you are in “fighting mode.”


3. Calories or Burns

Compared to jogging for 30 minutes that for example I don’t like, jumping the rope actually burns more calories.

Yes, you got it right!!! if you don’t like to run, or it’s winter and it’s cold outside, you can use the rope to burn calories.

On an article in a scientific journal I found this sentence:

“This aerobic exercise can achieve a ‘burning rate’ of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed each jump. Jumping rope can be considered roughly the equivalent of running. “


4. Transportability, the rope is completely portable and “fun”.

A rope to jump you can put it anywhere and have it always with you.

You can take her to work, on vacation, on weekends in the mountains.

It must be your warm up before each workout.

Learn to do tricks and Double Dutch, measure how long you can jump, how low with bent legs you can jump, how high, spinning and all kinds of tricks that I have already explained to you and that you can do with a rope.

If you don’t find it fun, try music, your favorite, with 5 songs from the playlist you’ve already done 20 minutes.


5. Improves bone density

Some medical studies say that the best exercise to improve bone density is simply jump up and down with the rope.

This is important because having strong bones in martial arts is not something to be underestimated.


6. Improves cardiovascular health

According to many coaches and sports doctors the rope for jumping is highly recommended for aerobic conditioning.

What they recommend and I also do is that if you want to increase heart endurance and lung health you need to rope three to five times a week for 12/20 minutes at a time.

Come on it’s not so long in the 24 hours you find them at least 12 minutes??

It’s only 3 round cabbage with the ringside break.

If instead of talking and complaining from a standstill you do it with the rope you have already done the 12 minutes.


7. Improving the efficiency of your breathing

In addition to improving heart health and endurance, skipping the rope also improves respiratory efficiency.

This becomes essential when you get into the ring or street fighting under stress, because if you are short of breath you do not move, you are not lucid and you become an easy target.


8. Makes smarter

So they say but with me there is no hope 🙂 but they say jumping the rope can make you smarter.

According to the Rope Jumping Institute, jumping the rope helps the development of the right and left hemispheres of the brain, further improves space awareness, improves reading ability, increases memory and promotes the ability to concentrate.

Jumping on the tips of your feet requires that your body and mind continue information to make neural muscle adjustments to the imbalances created by continuous jumping.


9. Improves the ability to keep calm

While you’re actually working with both the body but also with the brain at the same time, boxers in the ring who jump a lot of the rope are actually calmer overall than those who don’t.

If you analyze bio mechanically are two movements actually, a composite motion that combines a circular motion with an angular moment.

The body resembles a bullet subject to all the laws governing the motion of a bullet, while the rope becomes a flywheel that revolves around the dynamic subject and there are all the laws that govern the rotary motion.

It is in this synchronous and harmonious coordination of movements, where you unconsciously receive the secrets and benefits of this training. ”

The more you improve your ability to jump rope and be one in sync with your body, mind, and rope, this they say can actually help you be calmer in other situations like being in a ring.


10. You can train yourself

It is an exercise that you can do on your own (training only) and has a very low cost and in case you forget your rope you can always try to jump ropes of other material, such as climbing rope, rope for wires to be stretched, etc.

Grab a rope now and start jumping,with little money and without too much effort you have a super method to train, you will see what advantages you will feel training in this way and the lightness that your body will acquire in the movements.


As a result jumping rope improves dynamic balance and coordination, reflexes,bone density and muscle endurance.

Skip the rope!


Ps. Lee was a fanatic of this exercise

Jumping the rope in combat sports Fighting Tips - Street Fight Mentality & Fight Sport

Con una passione per la difesa personale e gli sport da combattimento, mi distinguo come praticante e fervente cultore e ricercatore sulle metodologie di allenamento e strategie di combattimento. La mia esperienza abbraccia un vasto panorama di discipline: dal dinamismo del Boxing alla precisione del Muay Thai, dalla tecnica del Brazilian Jiu-Jitsu all'energia del Grappling, dal Combat Submission Wrestling (CSW) all'intensità del Mixed Martial Arts (MMA). Non solo insegno, ma vivo la filosofia di queste arti, affinando costantemente metodi e programmi di allenamento che trascendono il convenzionale. La mia essenza si riflette nell'autodifesa: Filipino Martial Arts (FMA), Dirty Boxing, Silat, l'efficacia del Jeet Kune Do & Kali, l'arte della scherma con coltelli e bastoni, e la tattica delle armi da fuoco. Incarno la filosofia "Street Fight Mentality", un approccio senza fronzoli, diretto e strategico, unito a un "State Of Love And Trust" che bilancia l'intensità con la serenità. Oltre al tatami, la mia curiosità e competenza si spingono verso orizzonti diversi: un blogger professionista con la penna sempre pronta, un bassista dal groove inconfondibile e un artigiano del coltello, dove ogni lama è un racconto di tradizione e innovazione. Questa sinfonia di abilità non solo definisce la mia identità professionale, ma dipinge il ritratto di un individuo che nella diversità trova la sua unica e inconfondibile voce e visione. Street Fight Mentality & Fight Sport! Andrea


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