Find the right support for your sport
To find the support level that is right for you, simply:
1. Pick your cup size
2. Choose your activity level
3. Find your support level
Shock Absorber is different, our sport bras offer a tailored solution, allowing you to select your cup size and activity to find the perfect sports bra for you.
We Recommend Support Level 2
We Recommend Support Level 3
We Recommend Support Level 4
1. Remove the defective bladder as follows:
A.
Deflate the bladder completely.
B.
Remove and save the lace from the speed bag for reuse. Lift up the bladder protection shield to reveal the bladder.
C.
Using your fingers, push the bottom of the speed bag towards the top opening. Do this until you can reach into the bag and get a hold of the bottom of the bladder inside the bag.
D.
Grasp the bladder near the valve and pull steadily until the valve stem pulls through the hole at the bottom of the bag and the defective bladder is removed.
2. Install the new bladder as follows:
A.
Evenly apply the glue to the cotton fabric patch on the bottom of the bladder.
(Diagram 1, fabric patch)
B.
Push the bottom of the speed bag up to the top opening so that you can insert the stem of the bladder through the valve opening in the speed bag.
(See diagram 2)
C.
Carefully insert entire bladder into the speed bag. Trim the protruding stem so it is level with speed bag.
D.
Moisten inflating needle and inflate bladder 2/3 full.
E.
Replace the bladder protection shield over the bladder. Lace and tie the striking bag closed.
F.
Moisten needle and inflate bladder to the maximum pressure of 4lbs. WARNING: USE HAND PUMP ONLY.
Your speed bag should now be ready for use.
WARNING: Never leave the inflating needle in the valve after deflating. This is a sure way to cause your bladder to leak.
Note: Be sure to read these instructions carefully before fitting the mouthpiece
1)
Do not remove the red plug from the mouthpiece. It must remain in the mouthpiece during the molding process to insure proper fit.
2)
Place the mouthpiece in your mouth and bite down gently. If the mouthpiece presses on the back of your mouth, it is necessary to trim the back of the mouthpiece. To trim, use scissors and cut carefully along the first guide marking. Start trimming from the back end of the mouthpiece. Place the mouthpiece in your mouth again and check to see if it is now comfortable. If it continues to press on the back of your mouth, repeat the trimming process until the mouthpiece fits your teeth, gums and mouth comfortably.
3)
Fill a pot with enough water to completely submerge the mouthpiece. Bring the water to a rapid boil. Fill a second container with enough COLD water to completely submerge the mouthpiece.
4)
Remove the pot of boiling water from the heat. Set the container of cold water near the boiling water. Use a metal tablespoon to submerge the mouthpiece into the boiling water. Be sure that immediately after Ten Seconds you use the metal spoon to quickly remove the mouthpiece from the boiling water and Immediately place it into the cold water for only Two Seconds. (Note: the mouthpiece will be distorted if left in the boiling water in excess of ten seconds.)
5)
Shake off excess water and immediately insert mouthpiece into your mouth.
6)
Mold the mouthpiece to your teeth and gums by gently biting down on the mouthpiece. Suck on the mouthpiece to mold it to the back of your teeth. Be careful not to bite through the mouthpiece. Mold the mouthpiece to your mouth by biting down gently but firmly for at least one minute.
7)
Remove the mouthpiece and cool it in the cold water for approximately one minute.
8)
Check the fit of the mouthpiece. If the fit is not comfortable, repeat the fitting process beginning with Step 3.
9)
If the mouthpiece fits comfortably, then remove and discard the red plug. Note: The red plug must be removed when using the mouthpiece.
After using the mouthpiece, it should be rinsed in cold water or a mouth wash and stored in a plastic container.
Warning: If you intend to use this mouthpiece while a dental appliance, consult a dentist to be sure you are not risking breakage of such an appliance.
History Of Skipping
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
Skipping
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.
Important Advice
•
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.
Sizing Guideline
Height
Under 5ft
Under 5ft 4"
Under 5ft 11"
Under 6ft 6"
Rope Length Required
7ft (Rare)
8ft
9ft
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.
Tips
•
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
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.
Heavy Bag
Start
Three 3 minute rounds, 1 minute rest between each round using the
Everlast Personal Round Timer
Round 1
Get in close with the heavy bag, slightly bend your knees and throw successive left/right punches rotating your shoulders back and forth with a proper rhythm. Work your way from the body (middle of the bag) to the head (shoulder level with the bag) then back down, getting deep knee bend. Repeat this for 30 seconds. Slow it down for 15 seconds repeating the same procedure, then speed it up again for 30 seconds. Continue this throughout the first round.
Round 2
Repeat the steps above working the bag up and down for 40 second
intervals at fast pace with 15 second slower reps between each
interval for the full round.
Round 3
Finish the last round with continuous up and down reps at a normal pace.
Quick Heavy Bag Tips
Think of the heavy bag as your opponent. - Do not hold your breath.
This is a common mistake for beginners - Constantly monitor your
breathing.
Speed Bag Guide
Selecting a speed bag
Large size striking bags are more suitable for
beginners. Smaller speed bags, with faster rebounds, are better for
those with more experience.
Technique
•
When striking the bag, be sure to always wear bag gloves, hand wraps,
or Evergel Glove Wraps to protect your hands.
Adjust the speed bag platform so that the bottom of the bag hangs at eye level
Stand directly in front of the speed bag with your hands at eye level.
Make a fist with your right hand so that the palm of your hand is
facing towards the floor.
•
Slowly rotate your fist in a tight circle, the bag should rebound
three times between each punch (back of the platform, front, and back
of the platform again). As the bag is coming toward you, hit it again
with your right hand.
•
Try to keep a steady rhythm using your right hand. Once you feel
comfortable, switch to your left hand and repeat the same process.
Once you feel comfortable using each hand, try alternating back and
forth, keeping the bag in constant motion.
Floor To Ceiling Ball
Start
3 rounds, 1 minute rest between each round using the Everlast Personal
Boxing Timer
Round 1
Hit the bag slowly getting a good rhythm. Orthodox boxers, start with
a left jab. Repeat this 15 times. Then from the neutral position throw
a left jab followed by a straight right hand, which is called a 1-2.
Repeat 15 times. Alternate between both punches for the first round
focusing on rhythm and technique.
Round 2
Orthodox boxers, start with a left jab, when the bag comes back toward
you, bend your knees and move your head and torso to the left, keeping
your hands up. This is called a slip. Repeat this 10 times. Next, from
the neutral position throw a 1-2 combo this time bending your knees
and moving your head and torso to the right, avoiding the bag as it
comes toward you. Repeat this 15 times. Alternate combinations and
slips throughout the round. Continually circle the bag in both
directions as you practice your technique.
Round 3
Orthodox boxers, start with a left jab. When the bag comes back
towards you squat down, touching your elbows to your knees. Once the
bag has passed over you, come back up with a right uppercut. An
uppercut punch comes from waist and arcs forward straight in front of
your body. After the uppercut, take a step backward and start over
again. Repeat this 10 times. Next practice a 1-2 combo, duck down
touching your elbows to your knees, then come back up with a left
uppercut. Repeat this 10 times. Alternate both combinations throughout
the round. Continually circle the bag in both directions as you
practice your technique.
