Some people take jumping rope seriously!
Jump Rope to Improve Cardio Performance
By Tim Crytser
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 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 running. 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 there is. 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 kickboxing classes. The routine is based on three minute rounds like in boxing.
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Jump rope for three minutes.
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Rest for 30 seconds by walking around to lower your heart rate.
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In one minute, do as many push-ups as possible.
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Jump rope for another three minutes.
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Rest again for 30 seconds.
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Repeat push-ups using a different hand position.
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Back to skipping rope.
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Rest, then back to push-ups.
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Repeat until you drop.
One cycle of jumping, resting and push-ups should take about 5 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 crunches and push-ups until you have completed your workout. Instead of crunches, you may want to perform sit-ups on a workout ball
for a better ab workout
. For a half hour workout, you should be able to do 6 cycles. For an hour, you should be able to squeeze in 12 cycles.
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This workout should be performed interval style to attain the maximum benefit for motocross. During the three minute jump phase, alternate between pushing your self as-hard-as-you-can and jumping at a comfortable pace. You should be able to go hard for 15 to 20 seconds and then slow it down for 20 to 25 seconds. Keep an eye on the timer to help pace yourself. During the minute between rounds, go as hard as you possibly can for one minute.
If you have not done push-ups interval style for a while, you may be able to complete only a few cycles. Don’t be afraid to modify the push-up
by dropping to your knees. Rest if you have to, but do so in the starting position
. Any other exercise may also be used during the minute between rounds. Try doing squats or lunges
, with or without weights, to give your larger leg muscles added work. You can also do some upper body exercises with dumbbells during that minute.
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 a workout.
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, as always, VT can be reached anytime at
crytset@comcast.net
. In addition, be sure and check out the Racer X Virtual Trainer
archive section
, your complete one-stop information zone for motocross fitness. 
