Jumping Rope as a Tool in Boxing Training

Namen diplomskega dela je predstaviti model uporabe kolebnice pri treningu boksa, predstaviti in opisati različne poskoke, ki jih lahko izvajamo s kolebnico pri treningu boksa, in predstaviti primer vadbene enote z uporabo kolebnice pri treningu boksa. Diplomsko delo je monografskega tipa, pri pisanju smo uporabili slovensko in angleško literaturo ter izkušnje pridobljene tekom študija. Boks je dinamični šport, pri katerem sta boksarja med borbo v boksarskem položaju, z nogami pa v stalnem gibanju. Zato se od boksarja zahteva razvitost vseh gibalnih in funkcionalnih sposobnosti. Med treningom boksa se uporabljajo različni pripomočki. Nepogrešljiva med njimi pa je kolebnica, ki učinkovito posnema gibalne vzorce boksarja. Učinkovito razvija anaerobno energijo za 3-minutne runde in aerobno energijo za 12 rund borbe. Skakanje s kolebnico je preprosto. Lahko jo vzamemo kamorkoli in skačemo kjerkoli. Pri vadbi se vključujejo mišice nog in rok, izboljša se vzdržljivost v rokah, prsih in hrbtu, razvija se ravnotežje, agilnost in reakcijski čas. Skakanje s kolebnico izboljša koordinacijo oko – roka – noga. Poznamo dve osnovni tehniki skakanja s kolebnico. To sta sonožni poskok in poskok z izmeničnim odrivom. Ko osvojimo osnovni tehniki, pa lahko napredujemo na ostale različne tehnike in težavnosti skakanja. Preskakovanje kolebnice je sestavljeno iz treh delov: iz faze obremenitve mišic, faze leta in faze pristanka. Med preskakovanjem kolebnice moramo biti pozorni na pravilno izvedbo poskoka, saj drugače lahko pride do nezaželenih poškodb.The purpose of the paper is to present a model for using a jump rope in boxing trainingfurthermore, it also presents and describes different skips that can be performed with the jump rope during a boxing training as well as introduces an example of an exercise unit in boxing training involving a jump rope. The paper is written in a monograph format and uses Slovene and English literature as well as experience gained during our studies. Boxing is a dynamic sport where two boxers maintain a boxing position during a fight while their feet are in constant movement. Boxers must have highly developed agility and function skills and they use many tools during their training. Jump rope is an indispensable part of their training routine and it efficiently mimics the boxer\u27s movement patterns. It effectively develops anaerobic energy for 3-minute rounds and aerobic energy for 12 rounds of fighting. Jumping with a jump rope is easyfurthermore, this tool is easy to transfer and can be used anywhere. Jump rope exercises activate leg and arm muscles, improve the endurance of the arms, chest and back as well as help improve balance, agility and reaction time. What is more, rope jumping improves eyes-hand-leg coordination. There are two basic techniques for jumping with a jump rope: jumping with both feet and the jogging step. After mastering the basic jumping skips, there are other techniques and levels of difficulty. Jumping rope consists of three parts: load phase, flight phase and landing phase. In order to prevent unwanted injuries, special attention should be given to performing the skips correctly