Sugar Ray’s are proud to offer a bespoke service for business to business on commercial equipment. We offer your business an account manger to help plan and grow your business , supporting you every step of the way. Our tailored service allows you a one stop option to make the most from your space, interior design and equipment to get the most from your money and the best return on investment. We even offer a product installation service using trained, experienced staff for a professional fitting.
We can offer you many services including commercial gym equipment in bespoke colours for your company, help maximise the space in your sports centre by sourcing specific items that best suit your needs and match your exact specifications. We can find you the right equipment whether it is a Bowling Alley, Track and Field Equipment, Olympic Trampolines, Wrestling Matts and Much Much more. Much of the boxing and fitness equipment is in stock where our large bulk buying power offer you truly the best prices on high specification products and because we manufacture the majority of the commercial equipment and other sporting goods in our own factories we can offer you prices without reflecting a handling fee or middle man charge.
Recent projects include a Sports Centre refitting of MMA Cages, Matting, Boxing Ring and Fitness Machines such as Treadmills , Rowing Machines , Cycles Etc. We also undertook the newly formed Angola Boxing Of Excellence, working along side Chris Eubank and the Angola Government to supply them the equipment to open up a boxing academy for their Olympic Squad and future development of amteur boxers. A new training camp facility in Lanzarote that included an Olympic Trampoline, FILA approved wrestling area and Taekwondo Matt’s as well as all the boxing Equipment and Fitness equipment to house the Swedish Olympic Team. Both these contracts involved us having to ship the equipment in containers using our in house shipping company.
We have also been an in-house supplier for the Army, RAF, Navy, Council and Police, as well as dealing with many sporting organistaions including Sport England, The English Olympic Boxing Squad and Ireland’s Olympic Boxing Team and large organisations like Fitness First and Cannon’s Gym.
For your free quote or advice, call our Commercial team today on 01277 204888 Our B2B Sales Manager Ian Hennan will be happy to help discuss your sporting needs to help you deliver on time at the best price with the right equipment for you. He has over 30 years experience in the sports trade and if he can’t find you the equipment you are after for your sport or sporting needs then it probably doesn’t exist!
Sugar Rays, the UK's leading boxing equipment suppliers now have stock of the very latest boxing equipment and apparel from Ampro. Established in London in 1955 Ampro produce some of the finest boxing equipment available and worn by some of the all time boxing greats including Muhammed Ali and Henry Cooper. With a wide range of boxing boots, boxing gloves and boxing clothing, this years range sees a complete overhaul and revamp of products using the very latest cutting edge technologies and materials
The new and exclusive to Sugar Ray’s in the U.K Gel Enforced Lining® and special multi-layered foam padding make this the most comfortable and most protective training equipment you have ever experienced. The GEL® lining delivers an unbeatable layer of custom form fit and impact resistance for the ultimate in style, performance, protection and power. From the carefully selected hides of full-grain leather, the triple nylon stitching, the moisture-wicking anti-microbial inner lining, to the technological advancements in design and craftsmanship, GEL® delivers round after winning round. All GEL® training equipment is guaranteed for complete customer satisfaction and one full year from the date of purchase against any defects, less normal wear and tear. Sugar Ray’s customers, once you try the Title GEL® line you will not go back to your regular training equipment again.
Title Boxing Equipment is available to buy from Sugar Ray’s Here
Hall of Fame trainer Freddie Roach owns and operates the Wildcard Boxing Club. He also trains his fighters at the Wildcard. Roach fought as a pro himself out of Las Vegas with Eddie Futch ending his pro career with a record of 41wins and only 13 losses. Upon retiring as a professional boxer in ’87-‘88, Roach began working alongside Mr. Futch and eventually began training fighters on his own – his first World Champion was Virgil Hill. Freddie Roach has since gone on to train and produce a total of 17 World Champions. Roach has also been honored as Trainer of the Year in 2003 by the Boxing Writers of America and has been inducted into the World Boxing Hall of Fame, the New England Boxing Hall of Fame, and most recently the California Boxing Hall of Fame. Freddie Roach continues working as one of the most sought after trainers in the world and looks to add to his already long and impressive list of World Champions.
“I recommend the Sweat Suit to all my fighters.” Freddie Roach – Boxing Hall of Fame Trainer, Voted P4P Top Boxing Trainer in the World.
The Heavy Duty Sweatsuit is our best selling sauna suit that uses your natural body heat that is generated from any type of physical exercise to increase perspiration during training. The increase in your body temperature due to the sauna effect the sweatsuit creates helps increase your calorie burning. This enables you to maximize the weight loss in your workout and in certain circumstances doubling or tripling your workout results. The entire body is stimulated through perspiration therefore helping to rid the body of excess water weight gain and helps melt away unwanted body fat. The sweatsuit is used from top professional sportspersons in boxing, rugby, bodybuilding, horseracing jockeys to the everyday person.
This really is a great sweat suit!.
Available in S/M, Large, XLarge, XXLarge and NEW XXXLarge.
Our Sweat Suits are designed to ensure minimal air flow is allowed in or out of the suit creating a rise in temperature within the Sweat Suit known as the “sauna effect” hence the suits are also referred to as Sauna Suits. Wearing the Sweat Suit in any form of physical activity will cause an increase in your body temperature causing your body to sweat.
The Science behind Sweat Suits
The misconception amongst people is the Sweat Suit will only help lose water weight. It is true the Sweat Suit will help lose water weight and this can be a great benefit to those that hold excess water weight but the Sweat Suit does so much more to battle weight loss.
The Sweat Suit accelerates weight loss during exercise by increasing your metabolic rate. This means not only does exercising in the Sweat Suit require more energy but the Sweat Suit stimulates your body to burn fat. This means that instead of using carbs or muscle tissue, fat is the fuel of choice, meaning you lose weight in an effective manner. It is fact that exercising in the heat really can “burn off” the pounds.
More Sweat Suit Use = More Sweat
The fitter and better acclimatised you become to exercising in warm conditions, the more readily you sweat due to better thermoregulation. This is great for athletes using the Sweat Suit to acclimatise to hotter climates and also means the more often you use the Sweat Suit the more you will sweat.
Losing Fat while you Rest
During the hour or two after exercise in the Sweat Suit, you continue burning calories faster than normal as your body pays of the oxygen debt, replenishes its energy reserves and repairs muscle tissue. The longer and more intense the work out in the Sweat Suit, the greater this “after burn” will be. This post exercise increase in Resting Metabolic Rate (RMR) is called the excess post exercise oxygen consumption or “after burn” and comes chiefly from the body fat stores.
Increases Health and Well Being
Sweating has proven its effectiveness in flushing out toxins and disease and maintaining optimal physical as well as mental health. Sweating helps the body cleanse itself and replace older dead cells and also sweat clears bacteria out of surface layers of the skin. The process of sweating helps improve circulation from the blood vessels, and gives the skin a fresh look and feel. It also helps to remove toxins from our body and other minerals and chemicals our body might have absorbed from the environment or from food or drink we’ve ingested.
Don’t just take our word for it
Here is an article written in 2010 by leading Elite Sports Nutritionist Freddy Brown currently working with Professional Rugby Clubs, having supported Great Britain Wrestling Team, Great Britain Boxing Team and a host of professional boxers. Freddy is currently working for the Rugby Football Union’s head nutritionist under his Perform and Function banner.
Benefits of Sweats Suits by Elite Sports Nutritionist Fred Brown
Sweating Down – Rationale for “turning up the heat” in training
Firstly it should be said that, as with many strategies in boxing, there is a compromised to be reached between the advantages that may be gained by achieving a certain weight, physique, and body composition, compared with the negative impacts these may have on our performance and health. Undoubtedly dehydration impairs athletic performance (as little as 2% bodymass), as well as concentration and cognitive function. Indeed a recent fMRI study showed that dehydrating 3 kg (modest by the standards of many boxers) can reduce the volume of fluid around the brain by as much as 30% (Dickson, et al., 2005). I am not yet aware of any studies that indicate how efficiently this brain fluid is replenished when we rehydrate. However, there is method to this madness. Here are some of the reasons some may choose to “dry out”…
Amateur boxing rules aim to prevent disparities on club shows over 2kg; that’s how much size matters! When one considers that lean mass (ie our muscle) is 74% water, you can see how feasible it is to artificially “make a weight” far below your natural size. In addition, carbs in the muscle are stored with an excess of water in a ratio of 3:1 (Mackay, 1932). This means that when fully “carbed up” your muscles and liver may hold up to an additional 500g of carb and 1.5L of water – a total of 2Kg. This is on top of normal cellular hydration. If you’ve sweat-down as well, you can see how fighters like Ricky Hatton can pile on 6-8Kg in the 24 hr between weigh-in and fighting.
Killer Calorie Control
Exercising in the heat really can “burn off” the pounds. For example, populations in tropical climates often have a basal-metabolic rate 5-15% higher than those in cooler climates (Henry, 2005). Observations are frequently made that, for exercise carried out at the same power-output (e.g. running at a predefined speed), an increase in temperature can increase energy expenditure by over 5% (CONSOLAZIO, 1961; Pugh, Corbett, & Johnson, 1967). This is often a whole weight-category (ie the difference between welter and light-welter). This is thought to happen by a process called cardiovascular drift. Your blood-vessels relax in order to dissipate the extra heat, meaning your heart has to beat faster to maintain the flow to your muscles – even though your running-speed/exercise intensity may be the same.
Not only does exercising in the heat require more energy and so help with energy-balance, but the it stimulates your body to burn fat (Cheung & McLellan, 1998). This means that instead of using carbs or muscle tissue, fat is the fuel of choice, meaning you lose weight in an effective manner.
Train hard, fight easy!
This mantra favoured by old-school boxing coaches has some “real weight behind it” when it comes to physiological adaptations. Training in a depleted state is known to enhance adaptations to endurance training, while “heat shock proteins” released in training at high temperatures are known to switch on genes involved in aerobic and anaerobic fitness adaptations and to impact on inflammation (Morton, Kayani, McArdle, & Drust, 2009). Training in these conditions will decrease the subsequent negative effects of inflammation and muscle break-down (Morton, et al., 2009), meaning that if you suffer in the short term, you’ll be a cool, calculating fighter come fight-night.
Freddy Brown is an Elite Sports Nutritionist currently working with Professional Rugby Clubs, having supported GB wrestling, GB boxing and a host of professional boxers. Currently working for the RFU’s head nutritionist under his Perform and Function banner.
Cheung, S. S., & McLellan, T. M. (1998). Heat acclimation, aerobic fitness, and hydration effects on tolerance during uncompensable heat stress. J Appl Physiol, 84(5), 1731-1739.
CONSOLAZIO, C. S., R; MASTERSON, JE A. (1961). Energy Requirements of Men in Extreme Heat. Journal of Nutrition, 73.
Dickson, J. M., Weavers, H. M., Mitchell, N., Winter, E. M., Wilkinson, I. D., Van Beek, E. J., et al. (2005). The effects of dehydration on brain volume — preliminary results. Int.J.Sports Med., 26(6), 481-485.
Henry, C. (2005). Basal metabolic rate studies in humans: measurement and development of new equations. Public Health Nutrition, 8(7a), 1133-1152. Mackay, B. B., M. (1932). THE RELATION BETWEEN GLYCOGEN AND WATER STORAGE IN THE LIVER
Morton, J. P., Kayani, A. C., McArdle, A., & Drust, B. (2009). The exercise-induced stress response of skeletal muscle, with specific emphasis on humans. Sports Med, 39(8), 643-662.
Pugh, L. G., Corbett, J. L., & Johnson, R. H. (1967). Rectal temperatures, weight losses, and sweat rates in marathon running. J Appl Physiol, 23(3), 347-352.
Sweat Suit Advice
A sweatsuit is sometimes referred to as a sauna suit or Vinyl Suit, they are very popular with boxers and its main objective is to aid weight loss by increasing the temperature of the body, which in turn
encouraging sweating and speeding up the burning of energy (calories).
The main advantage of the sweat suit is to maximize the effect of the exercise, working you harder, the suit causes the build up of body heat and an increase in sweating that makes the body react as if it were getting a much tougher workout than it actually is. This in turn makes it possible to have a comparatively short and sedentary exercise workout, but for that workout to have the same beneficial effects as a much tougher and longer session.
The overall result of any activity performed whilst wearing a sweat suit is the loss of weight and this loss comes from water loss and calorie burning, both of which are good for the body and the scales.
These suits normally have elasticized necks, cuffs and trouser bottoms to retain heat and moisture. They are lightweight and offer very little restriction to movement, but they do make the body feel warm very quickly wearing a sweatsuit will make your exercise more uncomfortable and you very hot and sweaty, even though the exercise performed in the suit may be quite light. It is always necessary to take a shower or a bath after performing any exercise in a sweat suit.
Much of the weight you lose from wearing a sweatsuit is from sweating and water loss, but the work out session will be harder you should be to replace 100% sweat loss during exercise. If you’re performing high intensity exercise, a sweating rate may be between 1-2.5 litres per hour when it’s hot. While it’s not really realistic to consume more than a litre per hour, it’s best to minimize dehydration as much as possible.
To avoid Dehydration please read the article below
DRINK TO YOUR HEALTH.
Dehydration is bad for you and your work out! you’re just about to start off on
a long training session. But if you want to make it to the end in the best possible condition and with the maximum training benefit, you need to be thinking of drinking long before you feel thirsty.
What is dehydration?
During high intensity exercise, the watery part of your blood – the plasma volume – decreases as you sweat and the concentration of substances such as sodium, chloride and glucose in your blood
increases. In an effort to keep the right balance, known as homeostasis, your body triggers a cascade of physiological processes to try and maintain cardiovascular function for the exercise you’re
doing. For instance, your heart beats faster, blood flow increases and your breathing quickens. Then, as your body temperature rises, you sweat more to cool down.
Dehydration is a downward spiral, which is made faster by a hot day, hard training or insufficient fluid intake, and since you also need water to absorb carbohydrates and electrolytes from your digestive tract, exhaustion is the natural consequence.
A much more subtle cause of dehydration – but with the same result – involves our adrenal glands, known as the stress glands, which sit on top of our kidneys. These produce various hormones including cortisol, adrenalin and aldosterone. Aldosterone helps control sodium, potassium and fluid levels. The problem is that under the stress of ongoing, intense training sessions or long run’s without sufficient recovery, levels of aldosterone can fall, and as they do, sodium levels in the blood drop too. The knock-on effect is that the body pulls sodium and water from surrounding body tissue into the blood to maintain balance, leaving the cells dehydrated and sodium deficient.
The result? Apart from craving for salt and vinegar crisps or other salty snacks, again it’s fatigue, poor performance and potential burnout.
Fluid needs for Exercising In general, we need to drink about two litres of fluid a day to be properly hydrated. However, it’s quite likely that exercise will increase our fluid needs. The more you sweat, the more you need to drink to replace the lost fluid. Some people naturally sweat heavily, but even small losses can cause fatigue. Plus, the fitter you are, the more effectively you keep your body cool – so the more you sweat! Training harder, running longer or exercising in hot and humid surroundings will also make you sweat more.
How much is enough?
Since we all have different sweat rates, different exertion levels and training lengths in varied conditions, there’s no set rule for hydration volume. So the answer is a frustrating ‘it depends’.
Even slight dehydration, such as a 1-2% loss in body weight (or 640-1600ml in an 80kg fighter) can have up to a 20% negative effect on performance, according to research. A loss of just 2% in your body weight may affect your ability to exercise; a 4% loss can cause exhaustion. If you’re competing, for every 1% drop in body weight there’s about a 5% drop in performance
Crucially, don’t wait until you’re thirsty to start drinking. You need to drink regularly enough during the day to prevent the subtle signs of dehydration, becoming evident (thirst, headache, growing
fatigue, irritability, inability to concentrate and so on).
Current fluid replacement guidelines advise that the goal should be to replace 100% sweat loss during exercise. If you’re performing high intensity exercise, a sweating rate may be between 1-2.5 litres per hour when it’s hot. While it’s not really realistic to consume more than a litre per hour, it’s best to minimize dehydration as much as possible.
Drinking too much has risks of its own and can lead to hyponatremia, which is a dilution of sodium levels, and something you might want to watch out for.
The only accurate way to determine exactly how much to drink is to record your nude body weight before and after exercise or training session, taking into account whatever you drink during your workout. So if you lose a pound (453ml) during a exercise session, you should drink at least that much extra in future sessions of the same intensity and in similar conditions.
A good way to monitor your hydration state is during, or before any training session, is to look at urine colour and smell – ideally it should be light yellow and clear in appearance, with no distinctive
smell! In practical terms, always take in fluid at regular intervals during and after your workout ends.
Water on its own is a poor rehydrator because it dilutes the concentration of sodium too much in the blood, reducing thirst before you are truly hydrated and affecting cell function. Conversely, a
sports drink containing sodium will stimulate thirst and help maintain the desire for drinking.
Your drink is not just about hydration though, it’s one of the best sources of riding fuel too. If you’re exercising for over an hour you need carbohydrates to restock glycogen levels in your blood to feed
your muscles and brain.
Where you need to sustain fluid levels and maintain performance, opt for a drink where the carbohydrate composition is low (below 7%). Some research also suggests that protein, which could be in the form of L-glutamine or branch chain amino acids (BCAAs) in sports drink may
assist endurance training and reduce breakdown of muscle mass.
Avoid carbonated and high carbohydrate drinks as these will be emptied more slowly from the stomach and slow down rehydration.
Which fluid? Which fluid you opt for depends on how hard you exercise, and for how long. However, choose a flavour you like to encourage you to drink more. If you’re exercising at a low-to-moderate intensity for less than an hour, then water is great. If you find it difficult to drink large quantities of plain water, try adding some juice or squash, which will also provide you with some carbohydrates to help restock glycogen stores and add a pinch of salt.
An hour or two before your exercise, drink 500ml of water or sports drink.
Plan to take in between 150-300ml every 15-20 minutes if your session lasts more than 1 hour.
If your exercise session lasts 1-3 hours, you need to consume 30-60g carbohydrate every hour. This equates to at least 500ml sports drink with 7% carbohydrate solution.
Aim to replace fluid losses as completely as possible after exercise.
For events of more than three hours or in hot weather, including sodium is essential – so checks labels and look for between 20-40mmol/litre NaCI.
If you like energy gels, check the labels – you can get isotonic ones, avoiding the need for additional water, but you’ll still want to check your overall fluid levels for long Run’s or training sessions.
After exercise How much fluid you need depends on how much you lost, but you’ll probably need at least 500ml. Try to drink 1.5 litres of fluid for every kg of weight lost during exercise, or keep drinking until you pass light-coloured urine.
Alcohol and Exercise Although alcohol in moderation is fine, it’s not a good idea to drink it just before exercise as it has a detrimental effect on co-ordination skills and exercise performance and also
increases injury risk. You also need to rehydrate properly before drinking alcohol after running – alcohol can cause dehydration and slow down recovery from injury.
Isotonic Useful if exercising for more than 1 hour. Contains fluid, electrolytes and 6-8% carbohydrate. Some products will have additional vitamins and minerals too, for example Lucozade Sport, SIS GO or Powerade. Some are too low in sodium for very intense training or rides, or during hot weather. Often people find that drinks based on maltodextrin and fructose are more easily tolerated on the stomach than those based on sucrose. Many sports drinks come as powders, so
you can make them up to your own concentration. Look for sachets that you can pack with you and then mix with water when needed.
Alternatively you can easily make up your own isotonic drink by diluting 200ml orange squash with 1 litre of water and adding a pinch (1g) salt.
Hypotonic More dilute and may contain electrolytes but with lower levels of carbs.
Hypertonic High levels of carbohydrates and some will also contain protein – popular in endurance training to prevent carbohydrate depletion. Those based on glucose polymers provide more fuel and are less sweet, but should be used with isotonic drinks to ensure adequate
As always you should get doctors advice before under taking any new exercise resumé and seek professional advice for your training needs. This is intended as a help full guide to point you in the right direction with your training. It is for educational and resource purposes only. It is there to help you make informed decisions about fitness training. It is NOT a substitute for any advice given to you
by your physician.
Before adhering to any Sugar Ray’s information or recommendations you should consult your physician. Please understand that you are solely responsible for the way information on the Sugar Ray’s website is perceived and utilized and you do so at your own risk.
In no way will Sugar Ray’s or any persons associated with Sugar Ray’s be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within.
Sugar Ray’s sell a large range of mouth guards from the major brands like Brain-Pad, the double mouth guard that fits over braces and offers enhanced breathing and protection. Opro with there fin like technology that makes gum shields more protective with out being thick (like the old day’s) and old favorite Shock Doctor.
Some people may have a medical reason or prefer to have a mouthguard made up by a dentist to ensure the fit is correct for them or they may have underlying problems that need to be looked at. In this case Sugar Ray’s recommends:
Hatfield Peverel Dental Surgery
Tel 0844 477 3883
You don’t have to be a patient there and it is off at the hatfield peveral junction off the A12, easy to access from the A127/A130, M25 roads and on the Chelmsford/Colchester/Ipswitch lines from Liverpool Street, Stratford and Shenfield. You don’t have to be registered there and they offer a professional service. So if you are looking to get a custom mouth guard done, look no further and give them a ring to book an appointment if you are in or visiting the area. They will be happy to quote prices for you.
Nike Machomai Mid Boxing Shoes. 7″ height is ideal for all elite ring athletes. Designed to maximize today’s elite fighters for quickness, agility, maneuverability and speed. Super nimble and flexible gum rubber outsole made for control, traction and power pivots in all ring conditions. Stylish, tough and incredibly light weight phylon base with professionally inset nylon trophy air quick mesh that allows shoes to breathe and virtually eliminate moisture absorption. Complete with unique easy on-off interlocking lacing system, flexible comfort tongue and embroidered outline dazzle swoosh. Available in Black or White in Sizes 5-12. The ring shoes of choice for world champions Manny Pacquiao, Oscar De La Hoya, Julio Caesar Chavez, Jr. and 2008 Olympic Boxing Teams from China, Thailand, Ukraine, Korea, Hong Kong, the Philippines, and Estonia
Great site for skipping rope jump and skipping rope techniques. The site features information on the best rope brands available, skipping techniques to help teach you new moves, videos of the great’s skipping, types of ropes available and what type of training they are best for, advice on warm up, rope length etc. It’s a social site so you can message and set up feeds to your blog’s and websites and let www.speedrope.co.uk what else you want to see. They will be adding 1-2 skipping techniques a week so keep checking back or as they say Jump In…….
The first evidence of people skipping can be seen in medieval paintings where children roll hoops and jump rope down the cobblestone streets of Europe. Although, the exact origin of jump rope activity is unclear. Some evidence suggest jump roping started in ancient China; however, the Western versions probably originated from 1600 A.D. Egypt. Skipping spread through Europe to the Netherlands, and eventually to North America. In the early 1940s and 1950s, jump rope became tremendously popular, and many children in inner cities used jumping rope as a form of play. It only required a rope, and anyone could play
Great as a serious exercise work out, not just for boxers but for the keep fit and training fan. Using a skipping rope is an excellent aid for cardio exercise. It conditions the heart and tones muscles in your legs, shoulders, chest and forearms. Every jump combines coordination, balance, rhythm and endurance. Skipping ropes are great value for money, and you won’t get many better workouts for the cost of a skipping rope, as well as improve your fitness it will improve your coordination, jumping height and footwork. Great for all types of sport.
Types of Rope
Speed ropes, although light in weight, are stable & fast turning for working on footwork skills and speed skipping.
Beaded Ropes is more visible & ‘audible’, compared to normal speed ropes, which makes it easier to time your jumps. Will not help improve footwork or hand speed.
Leather Ropes are stable and slightly heavier and slower turning for a steady stamina workout. Not usually adjustable in length, or suitable for working on footwork speed and skills.
Weighted Ropes, Leather Ropes weighted on the handles to make you work harder when skipping. Not usually adjustable in length, or suitable for working on footwork speed and skills.
Wire Ropes are very fast turning, but can break easy. Used for speed jumping not advanced jumping or skipping. Pose a bigger risk of injury.
• Set your rope to the correct length (Diagram Below)
• Always wear training/running shoes when exercising
• Always warm up before you skip
• Start slowly – Stop if you feel any discomfort
• Begin by learning the basic, two foot bounce
• Learning takes time – practice is important
Setting your correct length of rope
• Adjust rope length so that handles reach your armpits
• Tie a knot below each handle to shorten and balance
• Elbows should be tight by your side and at 90 degree angle leaving your forearms parallel to the floor.
You can adjust the length of many ropes, people often tie knots in ropes to get them to the right length if they are in a hurry, we recommend you adjust the length of the rope as instructed rather than tie knots as this affects the swing of the rope.
Under 5ft Rope Length Required 7ft (Rare) May have to tie rope up or get adjustable rope.
Under 5ft 4″ 8ft
Under 5ft 11″ 9ft
Under 6ft 6″10ft
The Basic Skipping Technique
Basic Bounce Step
• Jump only high enough to clear the rope (one inch) and land lightly on the balls of your feet.
Alternate Foot Step
• Swing rope around and jump over it with one foot. Now, swing rope around again and jump over it with the alternate foot.
• Continue alternating feet (lifting knees slightly as if jogging in place).
• Do not kick feet back. It will cause them to catch on the rope.
• Keep your elbows tucked in nice and tight, turning the rope from your wrist and forearms
• Try to keep your back straight, with knees slightly bent. Try to not lean forward or skip slowly, so you catch your feet less
• If you are starting off lift your feet 1-2 ” from the floor.
• Try and keep the rope straight and skip at teh same pace.
• If you are just starting out jump rope training even if you are quite fit, start slowly. Jump for 1-2 minutes and rest, you can use this time to stretch out and reduce the risk of strains. Skipping for 1 Minute and 2 minutes rest will help build your skipping stamina up slowly without any setbacks. Skipping increases your heart rate rapidly, if you lose your breath i.e can’t speak a sentance slow down. As your fitness levels increase so can your work out plan
• Make sure your are wearing suitable footware, such as cross trainers
The Warm-Up and Cool Down
During physical training, the physiological systems of the body are working to adapt to exercise-induced stress. Therefore it is vital to warm up properly in preparation for the increased energy demands which muscles and related systems have to cope with during exercise. Warm-up decreases the chances of injury by raising the muscles temperature, increasing the blood flow and by stretching muscles, ligaments and connective tissue: improves physical efficency and prepares the body for work by raising the heart, metabolic and respiratrory rates.
As skipping mainly involves leg work, this is the focus of the stretch in both the warm up and cool down guidline. The speed rope can be incorporated by folding it in half or tied around the waist.
All actions x 5 on each leg/arm
• Walking on the spot
• Marching on the spot
• Wide march using arms
• Heel digs forward (like toe pointing but with heels)
• Heel dig and chest press with arms
• As above in half time
• Heel digs, chest press with arms – double time
• Shoulder circles
• Shoulder circles and leg squats (flex/bend legs to 75 degrees)
• Leg squats and bicep curl (flex/bend arms from waist to shoulder)
• As above but with palms facing downwards (pronated)
• Leg squats and shoulder shrugs
• Leg squats with wider legs – hands on hips
• Leg squats with buttock kicks – One leg at a time (towards but not touching approx 45 degrees)
• Side Leg lift – alternate legs (abduction)
• Leg squats with hands on hips
• Hamstring Stretch – take leg out to side, one leg flexed/bent all weight on this leg. Other leg extended with the toe pointing upwards – relax in to the stretch. Change legs
• March off on the right leg
1. Go easy at first. Go slowly in a forward motion and give your body time to warm up. Let your body dictate the pace of your workout. Don’t let yourself get out of control. The concentration and focus necessary in creating rhythms are just as important as the physical workout.
2. During a fight, you’re constantly varying speeds. Jumping rope should be no different. Be conscious of not staying in one rhythm for too long. You need to be able to vary your speeds without losing control.
3. As your conditioning and strength improves, add movement to your rope workouts. Start out with high leg lifts, and gradually try out rope turns, and side to side movement. All three all great techniques to incorporate into the routine.
4. For more advanced jump ropers, step it up by finishing hard. I like to finish my rope sessions at what I call “ultimate speed”. For the last 30- 60 seconds, go as fast as you’re comfortable with (while remaining in control) and really make your body work, then slow it down, giving your body a chance to recover while not tightening up.
For a great range of skipping ropes visit SUGAR RAYS.
For other training advice and help visits our Sugar Rays HELP SECTION
This quality interval timer will make any workout easier to plan and execute with more accuracy and consistency. In fact this great piece of kit should be in every kit bag, to get the most from your workout. We have tried and reviewed many Interval Timers down the years but Gymboss is far advanced of these at a great price and we all know the main problems, to big, not lod enough, not enough settings, breaks easy, didn’t work in the first place etc. BUT the Gymboss is different and if you have not got one or seen one, then it’s benefits and features include:
One or two different time intervals from 2 seconds to 99 minutes
Auto mode keeps repeating through intervals
Set up to 99 rounds
Manual mode acts as countdown timer
Alarm by beep, vibration, or both
Alarm duration of 1, 5, or 10 seconds
AAA battery included
Size of a small pager
Water and shock resistant
Maximize your training to increase:
Muscle strength, size, and endurance
Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes.
Training 3 minute rounds and 1 minute rest is good, but seldom are matches a steady 3 or 5 minutes of fighting. Often there are many short 10, 20, or 30 second high intensity bursts within a round followed by very short recovery periods. Training for these shorter, higher intensity periods that are followed by very short rests, may give you the needed advantage over a fighter who does not.
Running and jumping rope are a critical part of a fighter’s cardio training, and mixing intervals of high and low intensity to your training regime can increase your cardio endurance and VO2max. To successfully elevate your cardio fitness to the next level you should train above your comfort zone for 2-5 minutes followed by a 2 minute recovery at a reduced pace, these intervals should continue for 30 minutes. A Gymboss timer is easy and effective for training these intervals as well as any type of aerobic or anaerobic intervals.
A Gymboss timer is also a good tool for weightlifting whether you are training for strength or endurance. Stop guessing at your rest between sets and keep your workout on track by starting a set at a given time interval.
Most boxing round timers limit your training to 3 minute/1 minute intervals, with the GYMBOSS timer you can time any work interval and any rest interval you desire.
Sugar Ray’s recommend www.gmatt.co.uk for all your boxing ring and mma ring hire. They are a professional company that service nationwide personally. They come to your show fit the ring and take it down at the end at great prices. Gmatt also hire scorers and matting.
Ring them on 0208 7159955 and mention Sugar Ray’s for a Sugar Sweet Service.