Boxing training-skipping training method

Types of skipping rope in boxing training;

Jumping with feet: Jumping with feet is a method used by boxers in the early stage of rope skipping training. When skipping rope, your feet are together, your upper body contains your chest and abdomen, and your jaw is closed, so you can look forward. Grasp the end of the rope with both hands and put it at your sides. Shake the rope with your wrist. Every time you shake it, your feet jump at the same time, not too high, about 5 cm off the ground. When both feet land, the forefoot touches the ground and the heel is flat on the ground.

Leg lift jump: Leg lift jump is similar to in-situ leg lift jump. When skipping rope, lower your head and chin, look forward, with one leg supported and one leg raised, and your body center of gravity falls on the supporting leg. When the rope crosses the leg that lifts the leg, it will step on the ground with its forefoot, and the other supporting leg will be lifted quickly. Every time you shake the rope, one leg is lifted, the other leg is supported, and your feet alternate. Grasp the rhythm and timing of leg lifting when skipping rope, and let the rope pass through your feet smoothly.

Boxing jumping and sliding: sliding rope skipping is a way to jump rope standing in a basic boxing posture. When skipping rope, boxing moves are divided into forward sliding, backward sliding, left sliding and right sliding. The difference is that when moving, both feet jump and land at the same time. When skipping rope, keep your body's center of gravity always between your legs, so as not to cause the center of gravity to be unstable. At the same time, the requirements of moving and sliding are the same. Push the body forward, backward, left and right with the forefoot of the foot.

Double shake jump: the requirements of double shake jump are similar to those of foot skipping, except that the height of double shake jump is higher than that of foot jumping, and the rope should pass through the foot twice when jumping. When the foot touches the ground, the forefoot touches the ground first, and the knees are slightly bent to cushion the body's gravity. This way of jumping has a good effect on enhancing the physical fitness of athletes.

Relaxation jump: Relaxation jump is a slow jump with alternating feet. This way of jumping does not require speed, but mainly relaxation. It is mainly used for the midway rest of accelerating jump and broadcasting after training.

Bipedal rotary jump: Bipedal rotary jump means that when skipping rope, one foot is supported and the other foot is slightly lifted. Jump twice on each supporting foot, alternating feet. In this way, one foot can jump and the other foot can rest, thus improving the boxer's leg strength and endurance.

Step 1: Minimize skipping movements.

Many people jump rope with a large swing of their arms and a high distance between their feet and the ground, which not only wastes their physical strength, but also makes them tired quickly and fails to achieve the effect of skipping rope. Skipping rope is not for pulling your strength.

The rope should have a handle, shorter and heavier. Don't raise your hands too high when holding the rope. Relax your hips and keep your arms still. Turn the rope by turning your wrist. Don't jump too high. Just keep your feet off the ground and make sure the rope can pass.

Step 2: Experience the elasticity of the whole body joints.

When skipping rope is in place, it should be a small jump in the same place, and it even looks like it is shaking up and down in the same place. Don't just exert your strength on your ankles, take the initiative to experience the elasticity of your whole body in the beating. This elasticity is not the whole body's flesh shaking, but an elasticity of all joints of the whole body. From ankle to knee, hips, waist and shoulders to the end, you should feel a slight flexion and extension with the beat. This whole body elasticity is extremely important to the overall force when attacking. Because these joints are the hub of power transmission, this elasticity will not give off the whole physical strength.

Step 3: transplant the feeling of skipping rope into technical training.

Starting from a single technique, this overall feeling is mainly aimed at boxing, and the overall force of leg method and boxing is two systems. First, jump a little in the fighting posture, and also experience the overall elasticity when skipping rope. At first, you can keep your feet off the ground slightly, and slowly transition to keep your feet off the ground, just using the cooperation of all joints to fluctuate up and down quickly and slightly.

Then try to punch when your body bounces. Be careful not to jump up when you punch, so the center of gravity will drift. You should use the rotation of your waist and hips to transform the upward force of your body into a parallel forward force. This kind of boxing power really comes from the leg to the hand, and it is a punch from the whole body.

After you are proficient in single boxing, you can practice the combination of left and right, but you should slow down the pace, punch every time your body bounces up, and close it when your body sinks.

When you practice continuous punching, you can apply the ups and downs of your body to each punch, so that you can remove the ups and downs of your body and continuous punching from the static fighting style. Of course, don't forget the feeling of punching with the help of the ups and downs of your body when you punch. Although the ups and downs of the body are removed, the movements of the legs are still there, and this force can be used in boxing. At first, you can lower your standing posture and increase your leg flexion and extension, which is more convenient for you to experience, and then slowly return to normal standing posture after you are proficient.

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