Athletes use jump roping to build a foundation for cardiovascular and muscular endurance and to develop mental focus and preparation for training, according to Gray Cook, founder of Functional Movement Systems, a fitness training company based in Danville, Virginia. In order to do jump-roping properly, you must first develop proper posture and technique before working on speed.
Benefits
According to Cook, jump roping improves your posture, rhythm, and total-body coordination, since it is almost impossible to jump properly without all three factors. In running and cycling, you can have poor posture and slightly poor technique and still perform well. However, you cannot do so with jump roping.
A jump rope is economic and easy to replace if it is worn, broken or stolen. It is much less expensive than a treadmill or stationary bike while providing the same cardiovascular benefits. You can take it anywhere and jump anytime.
Considerations
People with different heights require different lengths of rope. To determine the length ideal length for you, fold the jump rope in half so that the handles are next to each other. Extend your left arm to your side, and place the handles beneath your armpit. If the rope loop touches the ground, then the height is ideal for you. If it dangles two or more inches off the ground, then it is too short. If more than two inches of rope lays slack on the ground, then it is too long.
Variations
There are several variations of speed jump roping. Do the basic bounce step by jumping with your feet together. This is the foundation to develop rhythm and technique. To do the squat stance, you jump with your feet hip-distance or shoulder-distance apart. In all stances, always jump on the balls of your feet, never on your heels.
Sometimes one side of your body is more coordinated or stronger than the other. To create better balance, jump on one leg with the raised leg and hip bent at 90 degrees. Another variation is the cross jump, where one leg is in front of the other. If one leg is less coordinated or weaker than the other, jump an extra set on that side.
To train for movement, you can jump side to side like slalom skiing, or front to back like the clapper of a bell.
Strategy
In any variations, start with one jump per second and practice this twice a day for 15 minutes, advises Cook. Increase the jumping to five minutes without missing a jump. Then increase the duration by one minute a week, working your endurance and speed up to 10 minutes. Once you have reached the 10-minute goal, increase the speed of your jump to two to three jumps per second. This equates to 180 to 200 jumps per minute.
Expert Insight
Juan Carlos Santana, M.Ed, who is the director of the Institute of Human Performance in Boca Raton, Florida, suggests that you combine various methods of training to improve speed and technique. Most of the other speed exercises will transfer to speed jump-roping. You can create your own circuit training where you do 20 to 30 seconds of each exercise without rest.
For example, do 30 seconds of jump-roping on one leg, 30 seconds of speed punching with a punching bag, 30 seconds of speed ladder drills, and 30 seconds of another jump rope stance of your choice.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Essence of Program Design"; Juan Carlos Santana; 2004
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