Double unders, better known in boxing as double unders, are one of the basic exercises of many wod. Performing them correctly requires coordination, agility, dexterity and hours of training, in addition to good material .
Do you know what characteristics a good jump rope should have?
We give you the keys to choose the best jump rope for CrossFit.
A) FAST COMBA
B) HEAVY JUMP
C) COMBA CHARACTERISTICS
D) SAB MAINTENANCE
E) WOD WITH COMBA
A) FAST COMBA, WHAT IS IT?
A crossfit jump rope is a jump rope, designed specifically for the high-intensity workouts that are characteristic of this discipline. Below, we detail its characteristics and why this type of ropes are special for practicing this sport:
CHARACTERISTICS OF A FAST ROPE:
1.- Lightness: Generally, fast ropes are made of light materials, such as plastic-coated steel cables, to allow quick and precise movements.
2.- Fast Rotation: They have bearing systems in the handles that allow the rope to rotate smoothly and quickly. This is crucial for performing moves like double unders.
3.- Adjustable Length: Most of these ropes allow the length to be adjusted to adapt to the height and preference of the user, ensuring optimal performance.
4.- Ergonomic Handles: The handles are usually ergonomic and can be made of non-slip materials (or include O-rings like the Bee rope model from picsil) for a better grip during intense workouts.
5.- Durability: Quick ropes are designed to withstand the wear and tear of frequent use in high intensity training.
In summary, a speed rope is an essential tool for high-intensity boxing training, designed to provide speed, precision and durability , thus improving the athlete's overall performance in various activities.
IMPORTANCE OF FAST ROPE IN OUR TRAINING:
In boxing, training with fast ropes is essential for several reasons:
- Improved Cardiovascular Performance: Jumping rope is an excellent cardiovascular exercise that improves resistance and lung capacity.
- Coordination and Agility: Using fast jump ropes improves hand-eye coordination and agility, crucial skills for other CrossFit movements.
- Time Efficiency: Fast jump ropes allow you to perform movements such as double-unders more efficiently, which is vital in WODs, where time and speed are crucial.
PICSIL SPORT FAST ROPE MODELS:
- FAST ROPE BEE ROPE NEW EDITION. Discover here
-SPHINX ROPE. Discover here
- ANNA ROPE FAST JUMP. Discover here
- ABS COMBA. Discover here
- COMBA ABS – B. Discover here
HEAVY COMBA, WHAT IS IT?
A heavy jump rope is a jump rope that differs from a fast jump rope primarily by its additional weight, both in the handles and in the rope itself. These jump ropes are designed to provide a more intense workout focused on muscle strength and endurance , in addition to cardiovascular conditioning.
CHARACTERISTICS OF A HEAVY ROPE:
1.- Additional Weight : Heavy jump ropes have considerable weight compared to fast jump ropes. This extra weight can be on the handles, the rope, or both.
2.- Durable Materials : Heavy ropes are usually made of durable, heavy materials, such as thick steel cables, vinyl or PVC coated, and handles with metal inserts or weighted padding.
3.- Ergonomic Handles : The handles are designed for a comfortable and secure grip, often with non-slip coatings and shapes that facilitate handling during intense movements.
4.- Adjustable Length : Like fast ropes, heavy ropes also usually have adjustable lengths to adapt to the height and preference of the user.
In short, a heavy jump rope is an effective training tool for improving strength, endurance, and cardiovascular fitness. It is an excellent option for those looking to intensify their workouts and add variety to their exercise routine.
USE OF HEAVY ROPE IN TRAINING:
Heavy jump ropes can be used in various training routines, including:
- Strength Training : Incorporate jumps with heavy jump ropes into strength circuits for a greater challenge.
- Resistance Workouts : Longer sessions with a heavy rope can improve muscular and cardiovascular endurance.
- Combination Workouts : Alternate between fast and heavy ropes to work on both speed and strength.
PICSIL SPORT HEAVY ROPE MODELS:
- HEAVY ROPE HEAVY ROPE. Discover here
MOVEMENTS WITH THE ROPS IN CROSS TRAINING:
- Single-Unders : One jump for each turn of the rope.
- Double-Unders : Two turns of the rope for each jump, an advanced movement that requires speed and coordination.
- Triple-Unders : Three turns of the rope for each jump, used by advanced athletes.
CHARACTERISTICS OF A GOOD ROPE FOR CROSSFIT:
Characteristics of a good boxing jump rope
In addition to being made up of a cable, handles and bearings, a good crossfit rope must have the following characteristics:
WEIGHT AND BALANCE:
In the case of fast rope, it has to be light so as not to tire your hands during jumps; but with enough weight to correctly perform the turns with the wrists.
BEARINGS:
Along with the weight and correct balance of the rope, its bearings are essential for efficient jumps: quick, easy and fluid jumps. It is important to check that the bearings work correctly, that they do not get stuck or slow down when connecting several double jumps and that they are well greased to prevent wear.
ROPE SWING:
The twist is the key to a jump rope. So that you don't have a hard time doing Double Unders, for example, it is essential that you check that the rope rotates fluidly. If you notice a flaw in the turn, your technique will be affected as you will have to compensate with faster wrist movement or slower jumps. In the end, you will end up more tired and this will lead to loss of time during the WOD.
WIRE :
The speed of the rope depends on the cable you use. It can be made of plastic or metal, and its thickness can vary depending on your jumping level or type of rope (fast rope or heavy rope). In the case of fast rope, if you are just starting out, it is better to choose a thicker cable so that you can control the movement and focus on the technique. If you are an expert in doubles and looking to perform triple jumps,the thin 2.5mm cables are the best option as they allow you to go very fast.
ERGONOMICS:
Jumping well is jumping comfortably. It is important that you look at the handles of the rope to check that you feel comfortable with it when jumping. Good ergonomics of the handles are characterized by an easy, firm grip adapted to your hand.
ADJUSTMENT:
Finally, it is important to check that the jump rope adjusts to your height easily. Some jump ropes do not offer the option to modify the cable length once you have adjusted it, so you will have to buy another cable for this. Ideally, after adjusting it, you can move the handles on the same cable to improve that adjustment; or even lend it to your crossfitter buddy during the wod.
MAINTENANCE OF THE CROSSFIT ROPE:
We recommend that you roll it up carefully and store it in an individual bag to prevent it from deforming inside the sports bag. Some backpacks, like our Maverick model, have a specific pocket to store our CrossFit rope, this way we will avoid dust and sweat. in her. Occasionally, clean it with a cloth, and check the lubrication of the bearings.
