Jump rope running is track and field’s newest sport. People of all ages can participate, and expensive equipment isn’t necessary. The sport requires you to stay mentally centered while exerting maximum energy, according to Stephen Ihli, creator and director of the movie “JumpRopeSprint.” The sport improves coordination, agility, concentration and physical strength. You can perfect your jump rope running technique through drills and practice.
The Rope
Proper rope length optimizes technique and performance. To choose the correct length, place one foot on the middle of the rope and hold the handles up evenly so they reach the chin or shoulders. When developing a sound technique, it’s important to go slow at first. Become comfortable twirling the jump rope one revolution for each stride -- without the little hitch or hop that some people retain from when they first learned to jump rope. The rope is only a few centimeters thick, so jumps should cover a very small vertical distance from the ground, just high enough for the rope to pass under you, according to San Francisco personal trainer, Jeff Eader. Beginners invariably jump too high, wasting a lot of energy,
Arms and Hands
Eader advises a basic sense of economy in the hands, wrists and arms. Concentrate on keeping the arms relatively still while driving the rope with small circles of the wrists. Beginners typically use too much muscular energy in the arms rather than just a slight rotation of the wrists. Initiate the swinging motion of the rope with the wrists only. Elbows should be kept near the sides of the body.
Basic Jumps
Individuals should practice basic routines to strengthen technique. Jumps are done on the balls of the feet with a slight bend in the knees. The two-foot bounce, in which jumpers land on the balls of both feet, should be practiced first. When comfort level is reached with the two-step bounce, jumpers should practice the one-foot bounce, keeping one foot off the ground while using the other to repeatedly jump the rope. This requires greater balance and puts more strain on the foot and ankle. The alternate foot step prepares jump rope runners to move forward. This exercise involves switching feet with each revolution of the rope. It’s less strenuous because weight is shuffled back and forth.
Step and Jog Combinations
When a jumper feels secure with alternate foot steps, he can begin moving forward, developing the technique used in jump rope running, says Ihli. As jumpers move forward, they must concentrate on jumping over the rope with each stride. It’s important to go very slowly at this point to work on timing. Accelerated pace comes only after the jumper develops a comfortable rhythm. The focus is on breathing and relaxation. Eventually, most runners run as fast with the rope as they do without it. Jumpers who have difficulty with certain movements should practice timing by swinging the rope in one hand at the side of the body and timing jumps to occur just before the rope hits the ground.
Rhythm and Stride
Ultimately, running at top speed with a jump rope -- one revolution for each stride -- is a mindset of trusting your rhythm, says Ihli. Runners can work on lengthening stride by practicing a drill in which they execute long leaps forward every time they twirl the rope. This means slowing down the pace of the jump rope revolutions and springing ahead like a gazelle. Counting strides helps some people go faster. As the rope comes down, thrusting the chin slightly forward -- like a chicken -- with each stride makes the chest move forward in time with the legs. The rope is pulled down as the foot lunges ahead. This technique helps maintain steady rhythm as speed increases.
Speed
Many jump rope runners lean forward to pick up speed. The focus should be on keeping your hands down and rearward and aligning your elbows close to your body, advises Ihli. The more your arms are held out like wings, the slower your speed. Moving your forearms up and down too much or swaying the body from side to side decreases speed. Once a runner puts technique into high gear, he can learn to aggressively pull the rope down in front. Ilhi advises practicing with a drill: furiously spin the rope with each stride while running a full-out sprint. At first, a runner may only go a few yards, but with each practice, speed and endurance improve. These short bursts help to increase speed. When a jump rope runner starts training for longer race distances of 200 and 400 yards, conditioning becomes the primary factor. Strong arms and lung capacity are vital to avoid over-exertion and exhaustion.
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