SARAH BLACKWOOD

Since Winter arrived and freezing temperatures made streets too slippy to run (for fear of doing myself a mischief as I am such a dozy mare) I decided, much to the delight of my elderly neighbours and inspired by the fabulous body of the saucy Katy Perry, to start skipping.

Its a great way to burn calories... according to Wikipedia 20 mins can burn off a "candy bar" not sure if that means chocolate or fruit based but I think that means its a pretty intense workout, comparable with running. It strengthens both the skeletal and cardio-vascular systems,  tones the arms and shoulders, calves, thighs and bum… (I guess boobs like Katy Perry is asking for a little too much)... improves balance and co-ordination and I find counting my steps very meditative and therapeutic.

Obviously you need an area where you will not be hitting the ceiling/furniture/other people (those ropes really sting) I use a Reebok speed skipping rope because I find they are light… (the exercise is taxing enough on the arms and shoulders without making it unnecessarily difficult!!) It also doesn't take up precious room or weight in a suitcase even if flying Ryanair... so no excuses when away from home, it is the ultimate portable kit… Also cushioned mats can be useful if you are skipping on concrete or carpet. Concrete can lead to shin splints and strained calves and tendons and carpet is not the easiest of surfaces so a mat evens things out. Again Reebok comes to the rescue with their floor guards that fit together like a large jigsaw and can be stored under the bed/sofa when not in use and are great for soothing the nerves and ears of the neighbours.

Buy Reebok Speed Skipping Rope

Technique:

1. The length of the rope should be correct for your height; stand on the centre of the rope and lift the handles upward. The point where the handles meet the rope should be level with armpits.
2. Stand tall but relaxed in cushioned shoes (Trainers).
3. Elbow are at waist level, arms extended out at 90 degrees.
4. Use a circular wrist motion to turn the rope.
5. Hold the rope loosely  using thumb and index finger for control.
6. Jump on balls of feet and land softly. Try to relax calves, keep knees slightly bent to avoid pressure and if your tummy muscles are strong enough activate your core to take the pressure off your back and avoid the temptation to lean forward.
7. Jump just high enough for the rope to pass under feet. Start with small two footed jumps , then when you are comfortable you can bring in variations like alternating the feet in a running skip, which also helps to relieve stress on the calves. I alternate 100 two foot skips with 100 running skips until tired and sweaty.
8. 60/70 turns per min is a good pace. After a gentle warm up of marching on the spot for 30 seconds try skipping for 50 skips then march on the spot 50 times and repeat until knackered.

Variations:
You can make your workout more interesting once you have got the hang of the basics and can skip for 1200 skips or so. I do mine in blocks of 500… 100 two foot skips followed by 100 running skips and so on. Or vary with the following:

1. Skip Jump: Hop on one foot and kick the other foot to the front – or behind the body, alternate legs
2. Hop Jump: Hop on one leg for several jumps alternate legs  (start with two and work up)
3. Jack/ Straddle Jump: Literally jumping jacks as you skip – one jump land with your legs apart next jump land together.
4. Front Jack Jump: Same as above but to the front.
5. Running Skip: Gently jump from one foot to the other allowing the rope to pass under your feet as you shift your weight from one foot to the other. As you pick up speed, bring your knees up high.
6. Ski Jumps: Start in the bounce skip stance. Keeping feet together, jump a few inches with both feet to the right with the first rope swing and a few inches to the left with the second rope swing.
7. Bell Jumps: As above except bouncing forwards and backwards instead of side to side.
8. Power Jumps: Start in the bounce skip stance, bend your knees and jump 6 inches off floor. Try turn the rope faster so the rope passes under feet twice in one jump. Bounce step twice in –between each jump. Aim for 15 seconds of constant power jumping.
9. Cross Overs: keep elbows at waist level bent at roughly 90 degrees. Turn the rope as normal and as soon as it passes over your head cross your arms as far across the body as possible jumping through the gap and over the rope. I still get tangled up trying this.
10. Twist Jump:  Start in the bounce skip again and rotate your body from side to side.
11. Backwards Jump: literally just that.

Jah Wobble... Memoirs Of A Geezer… what an inspiration.



I picked this up hoping for a right good read after hearing him talking on Radio4 about The Sex Pistols,  Sid Vicious in-particular.  

I then had the great pleasure of a smashing night out with him. What stuck me most, aswell as being an incredible musician and fantastic storyteller was that his battle with his demons had led him on a relentless quest to better himself spiritually. To be strong and stand up for what you believe  in, especially when it goes against the grain,  instead of meandering along with the crowd,  desperate to fit in, not make a fuss and just be accepted by trying to please,  I feel is one of my more deplorable traits, so i was full of admiration for the way he stood up and spoke out for something he felt was wrong  (read his Never Mind The Buzzcocks story).  

To find what you believe in is tough old journey and to stand by your principles takes guts.  Most of us don't have the courage, never mind the inclination to look inside ourselves with a brutal enough honesty to see who we really are,  warts and all and to recognise the warts and  positively change them. Hats off to Wobble... a geezer, a gent and an inspiration... oooh and a bloomin good book too!!!