A great substitute for traditional cardiovascular activity, jumping rope trains the entire body. Incorporating a jump rope routine into any fitness regime will help improve coordination, agility, quickness, footwork and endurance. It's important to establish the basic skills and proper techniques of rope jumping before attempting to use this exercise as a source for conditioning. According to the International Sports Conditioning Association, jumping rope is a high-intensity aerobic and anaerobic workout that can effectively burn calories and improve body composition in as little as 15 to 20 minutes.
Arm Position
When jumping rope, your shoulders should be relaxed in a downward position. Keep the elbows close to the torso and ensure that your wrists remain slightly below your elbows. Every turn of the rope should be made by using your wrists and forearms. Focus on twirling the rope with a small circular motion; this allows for equal training of both forearms and wrists. Additionally, using mostly your shoulders to perform the majority of the work will result in tiring too quickly. If new to rope jumping, start by training frequently and jumping for shorter periods of time to better enhance your skill and improve endurance.
Jump Height
Jumping rope is based on timing and not how high you can jump over the rope. Your jump height should be no more than a few inches off the ground. With each jump, your feet should just be clearing the rope. Also, the higher you jump, the more energy used and the harder the impact when landing on the ground. Concentrate on landing softly by putting your weight on the balls of your feet to help reduce high impact on the joints and tendons. Vizualize yourself landing on a glass floor in order to remain light on your feet.
Rope Swing
The rope swing should be smooth and continuous. Be sure to keep the arc of the rope high and containing little slack in order to effectively maintain proper technique and form. Select a rope length that works well with your specific height. Universal rope lengths range from 8 feet to 10 feet, with 9 feet being the standard length for individuals 6 feet tall or shorter and 10 feet ropes available for those that are taller than 6 feet. If you do purchase a rope that is too long, consider cutting the ends for a more personalized fit.
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