BALAZS BOXING NEWSLETTER

The Three Step Breakdown

The Three Step Breakdown is a systematic training method that starts with the footwork being practiced without the rope. The Three step breakdown divides up more complicated moves into more manageable moves that can easily be practiced and learned.

Step One

Practice without the rope. Keeping the elbows in, neck and shoulders relaxed and rotate the wrists and forearms as though you're holding a rope. Push off with both feet, jumping only slightly off the floor. Land on the balls of the feet with the knees bending as you land. This allows you to focus on your footwork.

Step Two

In the second step both handles are placed into one hand and the rope rotates at the side of the body. Make sure the rope doesn't cross in front of the body. This move is also used as a neutral or resting move, by taking the jump out and going to a march. Even though you're not jumping, the heart rate is kept elevated.

Step Three

Now it's time to perform the jump inside of the rope. One jump for each turn of the rope. The Three-Step Breakdown, is not only a great way to learn new moves, it allows you to incorporate variety and resting moves into the routine.

The Warm-Up

The purpose of the warm-up is to increase the blood flow to the working muscles and tendons, providing more oxygen (fuel) so more intense work can be performed. Also, muscle fibers are shortened due to rest, and the warm-up assists in lengthening the muscle fibers to a point where they can respond effectively and efficiently to work. This reduces the chance of injury or pulling a muscle or tendon because there is an increase in the range of motion. In addition, a warm muscle allows for an increase in the speed of muscle contraction.

An effective warm-up doesn't take long. Increase the heart rate and blood flow to the working muscles with a two to three minutes slow jog, fast walk, or jump rope. Keep it easy. Take all the muscles through a working range of motion by performing rotation-type exercises at all major joint areas. Exercises such as forward and backward shoulder rotations, knee and ankle rotations, and core bending should be performed for 5 to 10 seconds each. Hold a muscle in a static stretch for 10 to 15 seconds to loosen up the muscles and tendons. Do not bounce and do not hold too long. The purpose is to increase the length of the muscle fibers to prevent injury and to assist in the muscles to work to their potential, not to increase the flexibility or the end length of that muscle. Lastly, take the muscle through a range of motion that imitates the activity you are going to perform. This allows the muscle fibers to learn the order that the muscle fibers are stimulated.

Next month: The Cool-Down