Jumping rope is an exercise activity that effectively develops your cardiovascular system, improves your coordination and increases your vertical jump. Training with a jump rope effectively increases how high you can jump because it develops the muscular and neural systems called upon while jumping. Those interested in significantly increasing their vertical jump should incorporate additional training along with their jump rope workouts.
Vertical Leap
Kyle Brown of the National Strength and Conditioning Association states that there are two types of vertical jumps, including the countermovement jump and the squat jump. A countermovement jump is when you start in a standing position, slightly lower down by flexing your ankles, knees and hips, and then immediately exploding off the ground. You stretch the muscles briefly during the small squat and then jump explosively, which is referred to as the stretch-shorten cycle. The squat jump involved lowering down further, into a quarter squat before jumping. Brown explains that most athletes can jump 3 to 6 cm higher in a countermovement jump than in a squat jump because this type of jump doesn't involve the quick stretch beforehand.
Jumping Rope
According to Dr. Mark Roozen of the National Strength and Conditioning Association, jumping rope develops muscle activation for the jumping movement, which involves the ankle, knee, hip and shoulder joints. Your muscles are required to contract immediately upon landing from each hop, therefore improving your ability to complete the countermovement type of vertical jump. This type of explosive capability comes from type II muscle fibers, which are the fibers involved in power movements. Jumping rope improves the effectiveness of the neuromuscular pathways that call on the muscle fibers to contract as well as the contractile properties of the type II fibers.
Considerations
Jumping rope develops your reactive and quick contracting abilities needed for countermovement jumps, which is beneficial during certain situations in sport, such as having to bounce up quickly for a rebound. Jumping rope uses the stretch-shorten cycle. Roozen explains that jumping rope helps in the situations where you have to suddenly change directions or you have a brief period of leaving the ground. However, it is likely not the most effective activity for developing ability in the squat jump.
Training
Jumping rope to increase your vertical leap can be done frequently, both as a complete workout and as a single piece to a more comprehensive jumping program. Athletes use jump rope as a warmup activity prior to a strength training session, practice or competition. How high you can jump is dependent on a few factors, including your genetic makeup, your lower body strength and lower body power. To more significantly improve your vertical leap, incorporating strength training and plyometrics may more effectively develop strength and power.
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