Jumping rope not only improves your cardiovascular endurance but also your posture, rhythm, and coordination between your upper body and your lower body, physical therapist Gray Cook writes in "Athletic Body in Balance." You can typically perform jump-rope exercises anywhere with enough space. Cook recommends that you perform these exercises daily for 10 to 15 minutes two to three times a day to see significant improvement in technique and endurance in four to six weeks. Consult your doctor before beginning any new exercise regimen.
The Basics
Cook recommends that you start with the bounce step, which provides the foundation to all jump-rope exercises. Stand with your feet together and swing the rope beneath you. Jump high enough to clear the rope -- about 2 inches off the ground. As you hop at a rate of one jump per second for 1 minute, keep your shoulders relaxed and develop a steady breathing pattern. This will help you improve your rhythm to avoid early fatigue and poor posture, which can lead to injury. Perform four to five sets of the bounce step and increase the duration by 10 to 15 seconds per set. As your rhythm and timing improve, increase the rate of jump to two jumps per second.
Compass Jump
The compass jump involves jumping back and forth and side to side, using the bounce step as the basic foot position. Hop back and forth about 6 inches away from your starting spot for 30 seconds, followed by 30 seconds of hopping side to side like a slalom skier. Jumping a shorter distance allows you to jump faster and improves the timing of your jumps. Rest for no more than 1 minute between each set. Perform four to five sets and increase the duration by 10 to 15 seconds per set.
One-Leg Hop
Hopping on one foot can help you determine if one side of your body is more coordinated than the other. When you land, land gently on the balls of your feet to avoid jarring your hip and spine. Lift your right knee toward your ribs and swing the rope beneath you, hopping at a rate of two hops per second. Keep your chest up and your raised leg in the same position throughout the exercise. Hop for 30 seconds, switch leg position and hop for another 30 seconds. Perform four to five sets of this exercise; increase the duration by 10 to 15 seconds in each set.
Expert Insight
Coach Vern Gambetta, author of "Athletic Development," recommends that you use a beaded rope or a heavier rope to start with so that it gives a better feedback to where the rope is located when you jump. The weight of the rope provides momentum when you jump, which requires less effort to swing. Once you become proficient with the technique and endurance, use a lighter rope to improve speed.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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