According to Gray Cook, personal trainer and founder of Functional Movement Systems in Danville, Va., jumping rope not only improves your cardiovascular and muscular endurance, but it also improves your rhythm, coordination and posture. Speed jump-roping develops a foundation of movement, rhythm and balance in many sports, such as martial arts, football and basketball. Before you train for speed, build technique and form first. For all exercises, do one jump per second before progressing to two jumps per second. Work up to five minutes of jumping without fatigue or making a mistake.
Bounce Step and Side Straddle Jump
Cook suggests that you start with the bounce step, where you jump with both feet together. Jump high enough to clear the rope, and keep your spine upright as you jump. When you become proficient with the bounce step, jump with your feet about hip distance apart. This is called the side straddle jump.
Once you are familiar with both forms, alternate both stances like doing a jumping jack. Do one bounce step, then do the side straddle jump in the second jump.
Single-leg Jump
According to Cook, the single-leg jump trains left-right asymmetries that you might have in your legs and hips. If one side is less coordinated or weaker, do an extra set of jump rope on that side.
When you do this jump, lift one leg up so that the hip and knee are bent at 90 degrees. As you jump on one leg, keep the raised leg in the same position at all times.
For advanced jumpers, alternate your legs like you are jogging in place.
Cross-over Jump
The cross-over jump is where you jump with one leg in front of the other. This position also improve left-right asymmetries in your jump.
An advanced version of this jump is the forward straddle jump, where you alternate your legs front and back as you jump.
Compass Jump
This speed drill trains you to jump in different directions, like on a compass. With both feet together, jump forward and back for 30 seconds. Then jump side to side for another 30 seconds. In the next jump-rope series, jump diagonally forward to your left at about 45 degrees, and immediately jump back to your origin. Then jump diagonally forward to your right at 45 degrees, and jump back to your origin. The jump should be only a few inches forward. Do the same in the opposite directions by jumping back diagonally.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "PTontheNet"; Learn the Ropes!; Buddy Lee; June 2007
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