Skipping for endurance

newby.204

Hey im just looking for advice, ive tried skipping before for endurance and found it great, could go for a half hour at a reasonable pace.

However i found the surface i was skipping on was hard(kitchen floor tiles) and doing damage to my ankles/shins.

I was wondering does anyone have any advice on what i could skip on to avoid this injury again as it took weeks for my legs to heel and i lost the two months of previous training and dont wnat to see it go to waste again.

I like running/cycling etc, but like to vary routine as i get bored quite easily and frustrated if i give up due to it. The more ways i have to do cardio the easier i find it to vary and then continue training!!!!

FiannaGym.com

You could try skipping on exercise / judo matts. When I skip thats usually what I skip on. Also I advocate skipping barefoot.

Of course, I have to point out, www.crossfit.com

Peace

Miles Long

FiannaGym.com wrote:

Also I advocate skipping barefoot.

Really, why so? I might just be Logic vs. Practice but, doesn't barefoot = less support? (I've a bad feeling I'm very wrong but I had to ask, and hence learn!:D )

newby.204

where would i get te judo mats, besides class of course, i have room for em at home, two would do

GOAT_Ali

Best palce to skip is on wooden floors and it's marvelous for ones endurance, rhythm and balance.

FiannaGym.com

Miles Long wrote:

doesn't barefoot = less support?

Your dead right actually. The way I look at it though is this...
As long as you are aware and taking care of yourself less support is better. That way you develop support muscles,(proprioceptors) and balance etc. I suppose its the difference between doing a machine / smith bench press, a bench press, a dand. Yo dig?

The other, more popular, school of taught is that you should have loads of support to avoid injury. I think if your smart you should avoid injury. no?

Peace

EDIT: Sorry forgot to say... I think argus sell "jigsaw" gym mats that are faily affordable.

Colm_OReilly

I'd agree with Fianna about less support. There's studys that were done in America that showed the more protective equipment worn the higher incidents and severity of injuries (Can't reference them but got them from a trusted source)

Fianna's also a big believe in natural=good, why Fcuk with Mother Nature?

Dragan

Colm_OReilly wrote:

I'd agree with Fianna about less support. There's studys that were done in America that showed the more protective equipment worn the higher incidents and severity of injuries (Can't reference them but got them from a trusted source)

I actually read this i think about 4 weeks ago? you should be able to find it on www.pubmed.com if you have a look around for anyone whose interested.

Basically the bottom line was that the support takes out most of the stabilising muscles, leading to imbalances and weaknesses in that particular chain.

As Fianna and Colm have said, natural is better. Your body can either do things, or it can't. If it can't you just need to work on it until it can, either directly or indirectly.

I believe the study also found a greater incidence of ACL tears in people who used to wear knee supports for smaller injuries and a greater number of lower lumbar and spinal erector issues for people who would wear weigth belts while squatting etc.

All in all, proper form and attention to detail in such things should keep you on the safe side of the line!

newby.204

thanks for all the help lads

Musashi

I prefer to skip as I get shin splints from running/jogging. Not sure how you got them skipping? Once your on the toe and balls of the feet the muscles of your calf and shin work like shock absorbers, taking the shock out of the movement?
There should be no heel strike and your weight is only bouncing, not travelling, so lessening the effects further. What rope do you use btw? I have a cheapy black nylon speed rope for outdoors and a Buddy Lee for indoors. I'd like a play with some of the weighted ropes though, there's a tapered one out there called the BOA 2000 that looks good too!

Found the sites!

http://www.accufitness.com/products/boa.html

My rope
http://estore.websitepros.com/1220297/Detail.bok?no=10

Training program

http://www.t-nation.com/readTopic.do?id=459616

Roper

There is a real problem with over complicating simple exercises like skipping.

Skipping is as close to a perfect exercise as there is. The one problem is the impact, which you've found out about! Done properly, there should be very little "lift" when you skip, and you should be on the toes of one foot on each "land". Barefoot skipping is the best, done right. I second the Argos thing, but also Smyths toy store do about a metre squared for €25

I have a cheapy black nylon speed rope for outdoors and a Buddy Lee for indoors. I'd like a play with some of the weighted ropes though, there's a tapered one out there called the BOA 2000 that looks good too!

Found the sites!

http://www.accufitness.com/products/boa.html

My rope
http://estore.websitepros.com/1220297/Detail.bok?no=10

Training program

http://www.t-nation.com/readTopic.do?id=459616

Not getting at you fella, but do you not think that this is a bit of an overcomplication?

Scramble

I read in the paper recently that someone has invented a skipping rope designed for people who kept tripping over the rope.

It involves... err..... no rope.

Instead, there are ball-bearings at the end of the grips that simulate the feel and weight of a rope going round and round. The person jumpes in place in the same way, but there's no rope to trip over, is the basic idea.

Don't really know what to say about this. Boggles the mind.

Musashi

Not getting at you fella, but do you not think that this is a bit of an overcomplication?

Not at all, at it's most basic it is a simple Motor Skill, but like any Athlete, you can add to it to make a more complex or efficient workout!

Lifting weights is at it's most basic "pick it up and put it down . Are Supersets, Pyramids etc. an overcomplication or a way to progress? I think we all know that the basics done well are the way to go, but a bit of variety can aid longevity! Skipping is a tool in the box, and if trying "tricks" helps keep the intensity up for a given period then why not?

newby.204

Just have a cheapy boxing rope i got from a sports shop, its weighted rubber with wooden handles. Ill get the floor mats, my physio said i may have been pushin too hard for results and thats what caused the shin/ankle problems and should calm down, didn listen though!!!

Im just looking for ways to vary excercise skipping is fun and running i find sometimes bores the bejaysus out of me!!!!!

Miles Long

On the support thing...

Yes, the muscles in your legs are made for such motions as skipping. Supporting something that is not injured is kinda like hypochondria.:eek: I've always felt that doing a fitness/conditioning drill with physical assistance is not really doing it to it's full potential...

Millionaire

I skip sometimes bare foot. but when you snag the rope on your toes!! Ouch!

Also did a few runs with the fighters barefoot, and I was kind of suprised I could do it, as I got the softest feet in the world!!!

Colm_OReilly

Back on the UCDBJJ board (a previous incarnation, now lost to the ages) CaveDave posted a wealth of links on running barefoot.

I'd do that, only there's a plethora of crap on the streets and fields.

newby,
I meant to ask this earlier, but endurance for what? Endurance in what sense? e.g. Locomuscular Endurance? Cardiovascular Endurance? "Sport Specific" Endurance?

Colm

newby.204

Colm_OReilly wrote:

Back on the UCDBJJ board (a previous incarnation, now lost to the ages) CaveDave posted a wealth of links on running barefoot.

I'd do that, only there's a plethora of crap on the streets and fields.

newby,
I meant to ask this earlier, but endurance for what? Endurance in what sense? e.g. Locomuscular Endurance? Cardiovascular Endurance? "Sport Specific" Endurance?

Colm

Cardio vascular endurance, sorry i didnt specify!!!!!

Roper

Musashi wrote:

Not at all, at it's most basic it is a simple Motor Skill, but like any Athlete, you can add to it to make a more complex or efficient workout!

Lifting weights is at it's most basic "pick it up and put it down . Are Supersets, Pyramids etc. an overcomplication or a way to progress? I think we all know that the basics done well are the way to go, but a bit of variety can aid longevity! Skipping is a tool in the box, and if trying "tricks" helps keep the intensity up for a given period then why not?

So how does that translate to having a load of ropes for one simple exercise again? An indoor rope? An outdoor rope? Eh? Why not just one bloody rope! Its only a bit of cable!

Ah I'm not trying to get at ya, you sound like a "gearoholic" and fair play to you as long as you actually "do" what you "buy".

Man I'm fond of the tricks, let me tell ya, and I attribute any and all improvements in my footwork to the co-ordination and spring skipping gives. The consecutive doubles kill me, but they're great. Its my warm up of choice.

goo

Ah here, I thought I wouldn't get it either but it's actually fairly easy.

Buy the one in Argos for less than a fiver and just spend a little while at it.

Musashi

Skipping is a new physical skill, like any other it takes a bit of learning and then you forget about it and it comes naturally

Roper wrote:

you sound like a "gearoholic"

Can be a bit gear oriented, but "go faster Nikes" never helped me run better, just being bloody minded about getting it done!

Roper wrote:

An indoor rope? An outdoor rope? Eh? Why not just one bloody rope! Its only a bit of cable!

Agreed! But since my "New/Good" rope cost a bit I don't want to wear the ****e out of it on my concrete path out the back, hence the cheapy "outdoor" rope. This is the third such cheap rope I've owned and worn out (had the dog eat one) before I splurged on the Buddy Lee version. I do like the BLV, but practically there is no difference. Effort in = Results out, I just like to try new stuff in the search for the "Best".

newby.204

Elytron wrote:

I can't skip.

Small history, hit 13 became lazy s!*T, hit 16/17 got back into sports, MA etc. Went boxing(for 6 months or so) could never skip, i believe i cant become much smarter now, but fitter, stronger and faster YES, trainer told me to get a rope and learn.

Just start off bouncin on two feet, then when you get the hang of that, alternate feet and from that well your will/effort is your limit.

Like goo daid it just takes spending a bit of time at it!!!

paul moran

Hey Musashi,

Are those sites reliable, ie will I get the rope in a reasonable time if I bought one from them? I find the better the rope the less time you are stopping and straightening out the twists and bends during the session!

I go through so many ropes and I understand the need for an indoor and an outdoor rope. Everytime I skip on my deck or patio the rope is wearing down and then I'm left with 2 handles with rope hanging from them (handy solution for those who trip over the rope when skipping:rolleyes: ).

I did have a rope with a length of metal spring coiled around the middle of the rope but it tears groves on the wooden floors when I am indoors and also hurts like hell when it clips my heels and bounces off my ears!!

Must take a gym mat home and try the barefoot skipping, makes sense if your fighting barefoot and I am not normally an advocate of supports (unless injured). I have a dodgy achilles and am always concerned when it tightens, should got to get it looked at but the skipping on the cushioned mat might help it!

Cheers,
Paul

Musashi

The Buddy Lee site I bought from and everything was fine. I've not bought a "Boa" rope but they were recommended on a review over a T-Nation. For a rope going to get abuse I get a generic black vinyl rope from the local sports store. Hang it for a while to get the twists out and it does the job the finest. I've also been looking at vinyl washing line with a steel core as a possible replacement for worn out rope, just fit it into the handles I have from previous ropes
Hope that helps mate.

goo

I've started skipping to get rid of pain if I don't warm down or something. It's brilliant. Best fiver ever spent.

The Shane

If you don't skip you should learn, a couple of simple crossovers and people are amazed especially in commercial gyms.

In terms of skipping for endurance, not too sure, the more you skip the better you get. The better you get the easier it is and the less effort it takes. You can mix it up but like most exercises, they are most effective when they are new. Adaptation leads to stagnation- crossfit. I've been skipping for ages and it doesn't do much for me. when you start, you jump high and there is more arm work trying to force the rope around, as you get better your clearance lowers and it's all in the wrists. Use it as a warm up or recreationally but this season weighted cardio/endurance drills are hot.

I have the argos mats, they're pretty cool. Use the basic taurus rope, available in the ma shop on mary st. fast and light

The heavy ropes generally come with "warnings" regarding too much use of them and the negative impact it may have on your speed. I'd alternate heavy rope and light rope fast if I were bothered.