Sizing Help

Male Adult
Female Adult
Youth Boys
SizeSmall 8Medium 10-12Large 14-16X-Large 18-20
Chest26.5”-28”28” – 30”32” – 33”34 – 36”
Waist23” -24”24”-25”26”-28”29”-30”
Youth Girls
SizeSmall 7-8Medium 10-12Large 14X-Large 16
SizeSmall 4Medium 5Large 6X-Large 7
Height39” – 41”42”-45”46”-49”50”-53”
SizeSmall 2Medium 3Large 4
Height33” – 35.5”36” – 38.5”39” – 41”
Weight29 – 31 lbs32 – 35 lbs36 – 40 lbs
SizeSmall 3-6 mMedium 6-12 mLarge 12-18 mX-Large 18-24 m
Weight13 – 17 lbs18 – 21 lbs22 – 25 lbs26 – 29 lbs
Women’s & Men’s Conversion Chart
U.S. WomensU.S. MensU.K.FranceJapan
Children’s Conversion Chart
Junior Conversion Chart
Infant Conversion Chart
Female Sizing Chart
USA Size22242628303234363840
Womens Sizes246810121416
Girls Sizes4681012
Chest (inches)22242628303234363840
Waist (inches)20212223242527293133
Hips (inches)24262830323436384042
Male Sizing Chart
USA Size22242628303234363840
Boys Sizes5/67/810/1214/16
Waist (inches)22242628303234363840

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

Replacing a Speed Ball

  1. Remove the defective bladder as follows:
    1.  Deflate the bladder completely.
    2. Remove and save the lace from the speed bag for reuse. Lift up the bladder protection shield to reveal the bladder.
    3. 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.
    4. 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:
    1. Evenly apply the glue to the cotton fabric patch on the bottom of the bladder.(Diagram 1, fabric patch)
    2. 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)
    3. Carefully insert entire bladder into the speed bag. Trim the protruding stem so it is level with speed bag.
    4. Moisten inflating needle and inflate bladder 2/3 full.
    5. Replace the bladder protection shield over the bladder. Lace and tie the striking bag closed.
    6. Moisten needle and inflate bladder to the maximum pressure of 4lbs.

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.

Fitting your mouthpiece

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


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)
  • 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
  • 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
Rope Length Required: 7ft (Rare)

Height: Under 5ft 4″
Rope Length Required: 8ft

Height: Under 5ft 11″
Rope Length Required: 9ft

Height: Under 6ft 6″
Rope Length Required: 10ft


  • 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

Michky Ward’s 15-Minute Jump Rope Routine

(as a pre-workout warm up)

  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.

Heavy Bag


Three 3 minute rounds, 1 minute rest between each round using the Everlast Personal Round Timer

Round 1

Three 3 minute rounds, 1 minute rest between each round using the Everlast Personal Round Timer

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 1

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.


  • 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. 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


Three 3 minute rounds, 1 minute rest between each round using the Everlast Personal Round 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 1

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.