Cross training has become commonplace in just about every sport. Soccer players, as with many athletes, need strength, speed, agility and endurance. Jumping rope is an activity that incorporates all these elements. Jumping rope is an easy, quick way to improve your cardiovascular fitness level, muscle stamina and balance. It also improves an athlete's coordination level, his agility, balance and power.
Endurance
In a May 23, 2007, blog written by Carl Bialik on the "Wall Street Journal" website, a television graphic estimated that Italian soccer player Gennaro Gattuso had run over 10 km in more than 85 minutes. While this is an example of an elite-level player, it illustrates the need for endurance. Jumping rope before or after a practice session or after a run helps to maintain a high heart rate and build up an athlete's level of endurance.
Skill Benefits
According to SoccerConditioning.net, jumping rope can also increase your reaction time. Specifically, it improves the neural connections between your mind and body. The quick repetition involved in jumping rope trains the mind and muscles to work together. This helps to improve overall reaction time. Varying the pace and skill levels of each exercise forces the mind and muscles to react and adjust more rapidly.
Warm-up
Jumping rope can be incorporated into a daily warm-up routine that includes stretching and running. A few minutes of jumping will increase your heart rate and help prepare your muscles for more specific drills that involve endurance and footwork. The University of Massachusetts Dartmouth website provides a useful warm-up that utilizes variations, including two- and one-foot jumps, skips and varied pace as you jump.
Specific Drills
A player can work on his footwork by doing a number of different jump rope exercises. Skipping---jumping alternately with each leg---can improve balance and coordination. Alternating feet with smaller jumps incorporates footwork. Increase the speed of the rope to work on foot quickness and agility. Moving from side to side while hopping or skipping is also effective. In addition, try a slide step---similar to a defensive slide in basketball---while jumping rope, to work on coordination and footwork.
Drill Variations
Goalkeepers can work on specific jump rope training to improve their hand-eye coordination and footwork. In the November 2006 issue of "Stack Magazine," USA women's national team goalkeeper Hope Solo discusses the benefits of jumping rope. In addition, think outside the box. For instance, players can work on ball skill and footwork by lifting the ball and moving over a jump rope that is laid straight on the ground. Let your imagination come up with new and productive variations.
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