Benefits of Rope Climbing in Athletics
Translated by
ScribdTranslationsBenefits of Rope Climbing in Athletics
Translated by
ScribdTranslationsClimbing the ROPE!
Introduction
This article proposes a progression of situation on a static and oscillatory apparatus, the rope climbing.
who in terms of sports and education has allowed many advancements in the development of strength
muscular, coordination, and self-confidence.
This apparatus, which is wrongly neglected today, participated for many years in the construction
physique of generations of middle school students, high school students, university students, and high-level athletes...
Why use climbing rope in athletics?
The history of rope climbing dates back several centuries, with many corporations having used it in
education and physical training. From MERCURIALIS in 1573 and his arts of gymnastics, with
Johann GUTSMUTHS who revealed the portico and its apparatus in 1785, AMAR DURIVIER, JAUFFRET in 1803,
Francisco AMOROS in 1830, through Georges HEBERT and his natural method, many are the
educational institutions and universities, the different branches of the military that over time
we practiced rope climbing.
Today, this apparatus is practiced less and less, local authorities, for reasons of
security makes them disappear from their gyms; fortunately, there are still a few left here and there.
other!
Users can be numerous, sports clubs, municipal sports schools,
extracurricular support ...everyone will take real pleasure in building the child through this
activity that will fit perfectly at the beginning of your session (15 minutes after the warm-up),
subject to a few security principles and a progression in difficulty that is adapted to your
students.
The material:
A framework, a beam made of steel or concrete, a bracket at the end of the stand, in short, a place
allowing to attach a climbing rope offering all the safety of sturdiness for the user.
A rope 5 m high marked every meter with a 3 cm wide red tape and a tape.
Yellow every 1cm for every 50cm. This marking allows the practitioner to have visual references at rest.
but also when he climbs; he will be able to easily assess himself. Similarly, the supervisor who observes the student
will have objective benchmarks to perceive progress.
Under the rope, some "SARNEIGE" mats 4 to 5 cm thick will protect the students in case of
clumsiness
Climbing rope develops many qualities
both physical and mental physiques ...
Self-confidence:
At the bottom of the rope, the athlete wishes to go up! Either he succeeds and his pride will be ...
reinforced; either he only achieves it in a partial manner and he immediately knows the rest of the
path to take; either he is in total failure and he needs to identify the reasons why: fear (of
space, fear of falling, fear of not being able to lift oneself, inability to maintain oneself
with its feet...) it will have to overcome its apprehensions and work on its shortcomings.
MUSCLE STRENGTH:
Upper body, back muscles, and pelvic belt muscles are engaged by this
exercise. This practice of climbing rope helps to strengthen grip strength.
main thanks to the strengthening of the forearms and arms, the upper back, the whole of the
shoulder girdle as well as the abdominal strap when the pelvis is kept slightly
back translation.
The COORDINATION:
This practice requires a work of dissociation between the lower limbs and the upper limbs.
superiors. The work must be executed diagonally, while the right hand is grasping.
higher, the left knee rises as high as possible and vice versa through the changes
of grasp. The pelvis must be placed in retroversion and should never lower.
The SPEED:
One can easily imagine climbing 2m, 3m, then 5m of rope as quickly as possible. This
speed research will immediately lead to timed challenges. The
students will be able to challenge each other - compare themselves - by playing on the amplitude (large 'strokes') or on the
frequency (small gaps between the hands). Comparison with others but also comparison
with oneself!
THE ENDURANCE of FORCE:
Always being sure to ask for appropriate achievements based on the possibilities.
individual students' many combinations can be considered; let's take
the example of repeating two climbers with little recovery in between each; this type
of work will strengthen the individual's endurance capacity. In this game, you will be able to
imagine many combinations... eventually these sequences will lead the climber to
execute the ascent with increasing ease.
The rope climbing executions will initially be done with just his body weight;
then it will be possible to increase the constraints by gradually adding loads
additional (weighted dumbbells, a weighted vest…this could be considered when the exercise seems
être réalisé de manière trop aisée)
During the ascent, the muscular work is rather of the CONCENTRIC type (pulling or drawing of
(braces) whereas during the descent the muscular work is more of an ECCENTRIC type (to slow down the
descent)
The equipment: rope
To allow for effective identification, the rope will be marked with tape every 50 cm; this
Markers will allow the student and the educator to have references on the rope.
Climbing the rope in different ways
Click on the links to view the exercise videos.
Film No. 1 A
Technique of one foot under the other foot: the simplest technique from a motor point of view. It
consists of lifting the knee as high as possible to create a stepping platform with the free foot.
Film No. 1 B
Technique of the rope wrapped around a leg: this consists of climbing at first.
the knees as high as possible and then the hands.
Climb with the strength of your ARMS.
It involves raising the left hand and the right knee at the same time on
une brassée et inversement sur la brassée suivante. Elle permet de travailler la force de la ceinture
scapula as well as segmental coordination and bracing. One must take their time, we start
to climb 2m50 then 3m, etc.…
Some exercises on a STRING WITHOUT oscillation
Round triparound the shoulders with 2 ropes
In a standing position, a rope in each hand, they are placed at head level. The student
pivot, lands on its feet, rises and returns to the starting position.
This exercise allows the student to gain confidence if he manages to drop his 'line'.
by the shoulder" back, it consists of receiving oneself on the feet to then rise and return to the position
of departure.
Group withTWOstrings
Standing position, a rope in each hand, they are placed at head level. By pulling the
As little as possible on his arms, the student brings his knees to his chest in order to perform a grouping with his
two legs. To be perfectly executed, the coccyx must point towards the sky.
Group onONErope
Standing start on a single rope and without pulling on the arms, the athlete lifts his pelvis in flexion on the
trunk.
Grouper/extension on two stringsLEAVE on ONE FOOT
Standing on one foot and on two ropes, the athlete performs a grouped extension; the objective will be to
maintaining balance with the head down and feet up. Core stability plays a major role.
Grouper/extension on two ropesDEPART in SUSPENSION
Same exercise as the previous one but with a suspended start. No ground support to initiate.
the momentum. Raise the pelvis and finish with the extension.
DEPART ASSISthe feet lifted, to create an extension. The difficulty is significant given the little
From the momentum that the athlete has before the start of the movement, the heels must never touch the ground.
The shoulders should be pulled back.
Climbing to half-string andREALIZE a GROUP/EXTENSIONat this height. This exercise requires a
quality of endurance strength, the posture to be achieved at the end of rope climbing must be performed in
state of fatigue; the requested height will be variable, (it is preferable to start at a height
lowering this constraint little by little)
2 supports markets or run on the ground,
PULLING extension on two strings. The athlete must catch a
rope in each hand at the right height and perform its extension movement while maintaining balance.
The coordination work is in high demand,
The same movement is requested on 2 supports on the ground., IMPULSIONextension onONEonly rope.
Some exercises on a string WITH oscillation
Film No. 9 For Girls- 9 B boy
Back and forth legs/thighs at 90 degrees, on a swinging rope, the athlete is holding onto the rope.
arms bent or straight. He keeps his thighs flexed over the trunk at 90 degrees on one, then two
oscillating back and forth. This exercise is designed to improve core strength.
Film No. 10 Aand10 B
Touch the wall as high as possible, the rope held at its base, let it drop straight down.
without throwing it. After a round trip, the athlete runs alongside to grab it and runs as far as possible.
to touch the highest wall possible with his foot.
Film No. 11 Aand11 B
Perform a sequence of two groupers on TWO oscillating strings. One string in each hand.
the athlete runs as far as possible to initiate and begin a lift of the pelvis with the knees to the
breast.
Film No. 12 Aand12 B
Create a sequence of two extensions on TWO vibrating strings. One string in each hand.
the athlete runs as far as possible to propel and initiate an upward extension around the
Shoulders, the backward movement must not destabilize the athlete.
Film No. 13
On a taut string, create an extension.
Film No. 14 A
Run impulse extension on TWO ropes.
Film No. 14 B
Running impulse extension on A rope