Summarize the following:
Jump roping develops your endurance, coordination, agility, quickness, and footwork. Use small wrist rotations instead of your entire arm to swing the rope around. Jump high enough so the rope slides right under your feet.  You do not want to jump too high.  Your landing is one of the most important parts of your jump roping. Stay on the balls of your feet and keep your knees slightly bent as you land.  Once you can have mastered basic jump roping, you can try more advanced techniques like jump roping side-to-side and crossing your arms. Get a jump rope that is long enough for your body. You should be able to step in the middle of the rope and pull the handles to your shoulder. Start by jumping rope for 20 seconds without tripping.  Build up your endurance until you can jump rope for 1, 2, or 3 minutes (rounds) without stopping.  Take a 30-60 second break between each round. to increase your endurance. Jogging will build your endurance so that you can last through 12 rounds of boxing. Run at an easy pace where your heart rate does not go higher than 150 beats per minute. Try to run for at least 60 minutes, 5 times a week.  If you are unable to run for 60 minutes without stopping, run for shorter periods of time and work your way up.  If you have not been jogging regularly, work your way up to 5 times a week as well.  If you are a beginner, start with running for 10 or 20 minutes, 3 times a week. You eventually want to build up to running for 2-3 hours, 5 times a week. Stretching before and after your workouts will improve flexibility, lower your risk of injuries, and increase your range of motion. Stretch all of the major muscle groups in your body (e.g. legs, arms, chest, shoulders, back, abdominal).  Hold each stretch for 30 seconds. Try to stretch for at least 15 minutes every time you stretch.  Never stretch cold muscles.  You can stretch after you warm up (e.g. jump rope or light jog) or after your workout.  Focus your stretching on areas that you use the most when you are boxing.  These include your chest, hip flexors, calves, biceps, and abdominals. Weight lifting can improve your power and speed. Olympic style weightlifting is particularly helpful in your boxing training.  Back squats, clean and jerks, dead lifts, and snatches are all great exercises. Lifting should not be done on the same days that you are doing your boxing training. For example, if you are in the boxing ring Monday, Wednesday, and Friday, then you would lift weights on Tuesday and Thursday.  If you do not want to do Olympic style weightlifting, you can do more traditional exercises. Do exercises for your hips and legs (e.g. lunges, squats, mountain climbers), core (e.g. planks, back extension, etc.), and upper body (e.g. pull ups, push ups, chest press, shoulder press, etc.)  Avoid strength training the week before your boxing match. Boxing requires a lot of stopping and starting.  Interval training mimics the stopping and starting that your body will go through during a boxing match. Run for 200, 400, 600, or 800 meters as fast as you can, and then rest for 1 minute between each interval. Do interval running 2 or 3 days a week and never on consecutive days.  For example, do intervals on Monday, Wednesday, and Friday instead of Tuesday, Wednesday, and Thursday. Adjust the amount of intervals you are doing based on the length of your fight.  If you are training for a 5 round fight, run 6 intervals to prepare.

summary: Jump rope to improve your footwork. Jog Be flexible to improve your performance. Lift weights to increase strength. Do interval running.


Summarize the following:
You can choose a color and style of durag that work for you. Many people prefer doo rag that are a stretchy material that can be seen through when stretched. This makes them more breathable when they’re tied tightly around your head.  Line the center seam up with the center of your head for symmetry. Place the durag so that the front edge sits between your eyebrows and your hairline. Make sure your hairline is covered. If you have sideburns, they should stick out underneath. Take one tie in each hand. Pull both ties back behind the head so that they cross in an “X” behind the head. The ties will want to roll up so that they seem more like ropes than bands of fabric.  Pull the ties back on their respective sides of the head. So the tie on the right hand side gets pulled back along the right side of the head. Ties should rest between the ear and the head, so that the ears stay exposed. If you don’t want the ties to roll up like ropes, you can press them flat against your head as you pull them and wrap them. Once you’ve crossed the ties in the back of your head, pull them back in front. Make sure they cross in the center of your forehead. Then pull them all the way to the back of your head.  If you want them to lie flat, you can smooth them out at this point also. Don’t pull the ties too tightly or you can get headaches. Tie the ties into a knot at the back of your head. It should sit at the base of your skull. Begin as though you were tying your shoes. However, instead of making loops, simply make a double knot. Be careful not to tie it so tightly that you can’t undo it later. The flap will now be hanging down your neck underneath the ties. Pull it down as though you were trying to get it to touch your back. This will tighten the durag and give some nice compression on your hair. Don’t pull too hard or it will feel uncomfortable. Once the flap is pulled tight, you may want to tuck or tie it up. This prevents the flap from hanging down on your neck, which can get hot, or look sloppy.  You can roll the flap up from the bottom and tuck it over the ties so that they hold it in place. If the flap is long enough, you can tie it in a knot and then tuck it up into the ties. This will create a small bump where the knot gets tucked.

summary: Place the durag on your head. Wrap the ties behind the head. Cross the ties in front of the head. Tie a knot. Pull down on the flap. Fold up flap if desired.


Summarize the following:
Get two identical cameras and make sure the lenses are 2-8 inches apart. It helps to create a device that holds them both from the tripod screw spots on the bottom. The cameras need to be setup so they are side by side, facing the same direction.  Three inches works best, but the greater the distance the greater the 3D effect. You’ll also need a decent video editing software. The software will need to be able to manage two separate videos and adjust the colors. You can film whatever you want in 3D with both cameras, but understand that 3D video should not be overused. The most typical use of 3D film is for action movies. This is the best application because the action literally comes out of the screen into your world.  For a serious drama that is dialogue based, consider 2D unless you're making an experimental video. You’ll need a competent video editing software.  All softwares have their own protocols for importing video. This is typically found under file/import off of the menu bar. Adjust the tint of the left video to be red. Make the right camera's video have a blue overlay. The result should be the same video in two colors around three inches apart. If you only see one video and one color, you’ll need to adjust the transparency or opacity. Whichever video is the top layer will need to be adjusted about 50% opacity. Once you’ve adjusted the colors and opacity, test the footage with 3D glasses. You should see a the intended 3D effect. If not, you should try experimenting with the settings. You might need to switch the colors darker or lighter shades. You might even change the distance of the lenses when filming.
summary: Gather your supplies. Film your shots. Upload your videos. Tint your footage. Preview and export the video.