SKIPPING
Don’t
skip it
ose Carlos Moreno, personal trainer and Managing Director of
Moreno Boxing explains why you shouldn’t skip out on skipping
W
ith an investment of
just a few pounds,
this simple piece
of equipment can
significantly benefit cardio training.
In boxing, skipping training helps
boxers find a rhythm for the
necessary footwork that allows them
to move around the ring efficiently.
The bouncing up and down on the
balls of your feet while skipping
simulates the way you would glide
around the ring also on the balls of
your feet, so the more you practice
your skipping the better you will get
at footwork or movement.
Skipping training can be beneficial
for virtually any activity or sport.
I’d recommend it to tennis players
who need a lot of agility and have
to move quickly for prolonged
periods of time. However this form
of training can be used for anything
and anyone.
Skipping provides an efficient
method of supplementing cardio
training which does not involve
travelling. Skipping can be done
outdoors as well as indoors. It can
also be very intense when done
properly so it can offer a good
form of HIIT cardio or you can pace
yourself or your client for a more
aerobic workout.
Some of the biggest benefits
associated with skipping include
improved cardiovascular endurance
and performance, improved
coordination and stronger legs.
Bouncing up and down on your toes
really gets your calves firing and
helps to increase their strength.
As for coordination, you can learn
some pretty neat tricks with
the skipping rope which actually
improves the coordination between
your eyes, hands and feet. When
skipping you need to sync up
different parts of your body to
work well together and your actions
need to correspond between
different parts of your body, the
more you practice this the
better your rhythm, timing and
coordination gets.
By improving coordination, skipping
helps your agility by improving your
balance also, which means you will
be able to move quickly in different
directions without losing balance.
You can incorporate skipping into
almost any workout, whether you’re
indoor or outside. With such an
affordable and transportable piece
of equipment, it’d be a shame not
to. If you only have 10 minutes you
can still get a really good workout
with a skipping rope.
TRY THIS
Warm up by skipping for 5
minutes straight at a low speed,
keeping your heart rate at about
50-60% MHR.
Once your warm start increasing
the speed slight until you hit
above 75% MHR and keep it
there for another 5 minutes.
Alternatively for a more
anaerobic workout, after your
warm up opt for some intervals
of 30 seconds sprints with a 30
second rest, doing 5 sets of these.
With the above workouts you will
be able to hit both your aerobic
and anaerobic fitness.
@REPsUK 25
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21/04/2016 10:46