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Jump Rope for Motocross

by Racer X Virtual Trainer

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Some people take jumping rope to another level!

In motocross, cardio fitness and muscular endurance are two of the most controllable aspects that can affect a rider’s success on the track. Increased cardio and muscular endurance can help to improve race results by keeping the rider focused on the task at hand. If you get winded or feel fatigued after just a few laps, then you need to consider stepping up your cardio and muscular endurance training. One very simple way to do this is by jumping rope and doing push-ups. This workout is very inexpensive, does not require a gym membership, and can be preformed just about anywhere.

Traditionally, riders have used running and more recently cycling as a way of increasing cardio performance. This is all well and good, but what about those of us who hate to run, or live where the weather prevents us from getting outside. Jumping rope, coupled with push-ups and maybe some ab work, can be a very beneficial way of improving your cardio output. Jumping rope may very well be one of the best total body cardio workouts around. Jumping rope can also benefit your motocross skills by improving eye hand coordination, body control, and footwork.

Getting the hang of the jump rope may take you a while if you haven’t jumped since you were in grade school. But never fear, after a few days of skipping you will feel like a kid again and be well on your way to a great workout. Put on some good tunes, turn it up real loud, and get lost in the rhythm of the rope. Start out slowly at first and don't get frustrated if you can’t jump for more than a few seconds at a time. The important thing is that you are working even if you aren't very good at jumping.

  • To size the rope, put both feet together and step on the rope. A properly sized rope should reach just under your arm pits.

Jumping rope continuously for 30-minutes can be very strenuous and may be hard to sustain in order to get a good aerobic workout. Try this routine that I often use in my clients. Once you complete the warm-up, the transition rom jump rope to pushups should be made as quickly as possible. Do not take breaks!

  • Warm up for at least 10-minutes
  • Jump rope for 3-minutes doing as many skips as possible.
  • Drop to the floor. In 1-minute, do as many hands-off push-ups as possible.
  • Jump rope for another 3-minutes. Goal should be to do as many skips as previous set.
  • Drop to the floor. In 1-minute, do as many hands-in-front push-ups as possible.
  • Jump rope for another 3-minutes. Goal should be to do as many skips as previous set.
  • Drop to the floor. In 1-minute, do as many hands-wide push-ups as possible.
  • Jump rope for another 3-minutes. Goal should be to do as many skips as previous set.
  • Drop to the floor. In 1-minute, do as many hands-off push-ups as possible.
  • Jump rope for another 3-minutes. Goal should be to do as many skips as previous set.
  • Drop to the floor. In 1-minute, do as many hands-in-front push-ups as possible.
  • Jump rope for another 3-minutes. Goal should be to do as many skips as previous set.
  • Drop to the floor. In 1-minute, do as many hands-wide push-ups as possible.

Total workout should take approximately 24-30 minutes. To keep yourself honest, set a stop watch and don’t stop until you hear the buzzer. You can also alternate rounds of skipping with a core exercise and push-ups until you have completed your workout.

If you have a smart phone, search for an interval timer and use that on your device to time your 3 and 1 minute periods. I have an iPhone 5 and use "Interval Timer - For Fitness and Workouts." Great little App!

With a small amount of practice you too can master simple tricks like the rope cross.

This workout should be performed interval style to attain the maximum benefit for motocross. During the three minute jump phase, find a rhythm that is just below the maximum rate you can skip. Keep an eye on the timer to help pace yourself. You do not want to fade near the end of the set. Keep track of the number of skips each set and strive to maintain that number on subsequent sets.

If you have not done push-ups interval style for a while, you may not be able to complete the 1-minute set without resting. That is okay. Take a break (as short as possible) and then keep going until the end of the minute period. If you have too, don’t be afraid to modify the push-up by dropping to your knees.

Push-ups can work different muscles simply by placing your hands in different positions. Hands shoulder width apart will work the chest and muscles throughout the upper back and along your sides or your lats. Place your hands directly under your shoulders to work the triceps and the front of your shoulders. You can also place your hands out in front of you or way out beyond shoulders width. There are endless positions to place your hands in. Another variation is to place your hands flat on the floor, on your fist, or on your fingertips. Fingertip push-ups may be the best position for motocross, since the forearms get quite an isometric workout. Related article - Forearm Training for Motocross.

So buy a rope and hit the mats for a complete cardio and muscular endurance workout. Perform this workout three to four times a week or simply use it as a substitute to break the monotony of the same old workout. This workout will challenge even the most-fit rider and is 100% portable.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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Discussion

  1. Gravatar
    Tyler Webre March 14, 2013 at 11:23 am

    Would jumping jacks do about the same.

  2. Gravatar
    Racer X Virtual Trainer March 15, 2013 at 3:06 pm

    Not really unless you do some plyometric jumping jacks. If you are having trouble mastering the rope, try to skip without a rope and slowly starting adding in more and more rope.

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