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  1. #1
    Administrator kwun's Avatar
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    Default rope skipping techniques

    can the experts among us give some advice on how to properly train with rope skipping?

    i can pretty effortlessly do 300+ reps using a weighted rope. hopping with both feet. are there any thing else i should be doing? single foot? more reps? more often? more speed? double skip?

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    double skip is very good training, if you can do 20-30 that is good enough. it train your wrist and stamina. I can do about 20 but can not repeat it, so it means my technique is not good. Now i got lazy can not do it anymore hehe...

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    I think just varying what you do helps.

    Faster, slower, one foot, the other foot. Double skips, then back to single, then double. Anything to keep it going and varied. 5-10 mins should be fine I think.

    When I used to skip it used to really help my footwork, felt so much lighter and nippier around the court.

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    Regular Member nbonkowsky's Avatar
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    Some skipping stuff that I currently do:

    -Double skip for 40 seconds and then single skip for 20 seconds, back to double skips for 40 seconds and single skips for 20 seconds, etc. 40/20 is 1 "rep" so you do 10 sets in a row take a 2 minute break and repeat.

    -Skip 50 doubles and then run a 200m sprint, straight back to 50 doubles and a 200m sprint, etc. 50 doubles and 1 sprint is one "rep" so you do 5 reps and then take a 2 minute break and repeat 4 times.

    -10 single skips, 10 left legged skips, 10 right legged skips. Do 1000 per thing, so 1000 single skips, 1000 left leg and 1000 right leg. It's killer because that's 3000 in a row.

    That's just some of the ones that I currently do, I do each once a week having 1 day rest in between.

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    This is the rope skipping training program that i follow when i was with my state team and i still follow it until now. Since this is for the advance level player, you can accommodate the tolerance of this training regime according to your fitness.

    1. Average total repetition per session : ~ 5000 and higher
    2. Method

    2.1 First 5 minute - Conditioning Phase
    a. 1st minute
    - Total RPM (repetition per minute) = ~150
    - Techniques
    * Single skipping
    * Synchronize both legs jumping
    -Break = 10 sec
    b. 2nd minute
    - Total RPM = ~200
    - Techniques
    * Single skipping
    * Synchronize both legs jumping
    -Break = 10 sec
    c. 3rd minute
    - Total RPM = ~150
    - Techniques
    * Single skipping
    * Single leg jumping (R)
    -Break = 10 sec
    d. 4th minute
    - Total RPM = ~150
    - Techniques
    * Single skipping
    * Single leg jumping (L)
    -Break = 10 sec
    e. 5th minute
    - repetition of the 2nd minute

    TOTAL / 5 minute = ~ 800

    2.2. Next 10 minutes - Endurance Phase 1
    a. 1st minute
    (i) 1st 30 sec
    - Total = ~150
    - Techniques
    * single skipping
    * Synchronize both legs jumping
    - NO BREAK
    (ii) 2nd 30 sec
    - Total = (continuous repetition from the 1st 30 sec) ~250
    - Techniques
    * single skipping
    * Synchronize both legs jumping
    -Break = 20 sec

    1st minute TOTAL = 400

    b. 2nd minute
    -Total RPM = ~250
    - Techniques
    * single skipping
    * Synchronize both legs jumping
    -Break = 20 sec

    2nd minute total = 300

    c. 3rd to the 7th minute (continuous 5 minute)
    - Total = 250 rpm for 5 minute
    - Techniques
    * single skipping
    * Synchronize both legs jumping
    - Break = 1 minute

    Total / 5 minute = ~ 1200

    d. 8th minute
    (i) 1st 30 sec
    - Total = ~150
    - Techniques
    * single skipping
    * Synchronize both legs jumping
    - NO BREAK
    (ii) 2nd 30 sec
    - Total = (continuous repetition from the 1st 30 sec) ~250
    - Techniques
    * single skipping
    * Synchronize both legs jumping
    -Break = 20 sec

    8th minute TOTAL = 400

    e. 9th to 10th minute
    - Total = 250 rpm for 2 minute
    - Techniques
    * single skipping
    * Synchronize both legs jumping
    - Break = 1 minute

    Total / 2 minute = ~ 500

    Total Repetition / 10 minutes = ~2800

    2.3 Next 10 minute - Endurance Phase 2
    (i) 1st 5 minute
    - Total =100 rpm for 5 minute
    - Techniques
    * single skipping
    * Synchronize both legs jumping
    - No Break

    Total / 5 minute = ~500

    (ii) 2nd 5 minute
    -Total = (continuity of repetition from the 1st 5 minute) 200 rpm for 5 minute
    - Techniques
    * single skipping
    * Synchronize both legs jumping

    Total / 5 minute = ~1000

    Total / 10 minute = ~ 1500

    Total Repetition / 25 minutes = ~5000
    Pref ability of training = Out court training prior to in court training
    Frequency = Everyday
    Last edited by shooting stroke; 10-25-2011 at 01:27 AM.

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    Administrator kwun's Avatar
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    oh man. this is gonna hurt...

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    Ahahaha dont overdo it. your 300 reps is already good for keeping stamina. I my self is doing only 200-240, 5 days a week. I am feeling that its not enough, so i add 10 reps every week. Slow but steady.

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    Administrator kwun's Avatar
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    i can do 300 pretty easily so i think that's not really stretching my limits. i think i will try 500 this time. i also need to learn how to double skip. my rope is weighted with plastic beads, it is gonna be painful!

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    Regular Member nbonkowsky's Avatar
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    Quote Originally Posted by kwun View Post
    i can do 300 pretty easily so i think that's not really stretching my limits. i think i will try 500 this time. i also need to learn how to double skip. my rope is weighted with plastic beads, it is gonna be painful!
    I use one of the plastic ropes I guess you can call it not a weighted one just a normal one and I have given myself some nasty cuts/bruises. When I mess up with that rope at high speeds shoot things get nasty and blood has been drawn on occasions. Best of luck with all your skipping Kwun!

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    Same here when i learn double skip, i got a lot of bruises too.

    If you can do 300 easily than do it with varied intensity and varied jump. left leg in front and then right leg in front. jump with legs close and wide apart. You can do other varied jump too, that will make skipping harder and make 300 jump felt like 500 jump.

  11. #11
    Regular Member extremenanopowe's Avatar
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    do 10 minutes non stop or more if you are competitive.

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    Double skip is not too difficult physically, it is more the coordination.

    I struggled at first, but now even if I don't do it for a long time I can do it more or less straight away.

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    Also bell jump, skier's jump

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    learn from her


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    I love the soundtrack! If you can learn to make those noises on a badminton court, you will win for sure.

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    Just bought a skipping rope. I'll start out slowly and gradually increase the reps each week.

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