Jump Rope Workout for Sports Performance

Jump roping is an exercise that anyone can do, at any location, and it costs less than fifteen dollars for the equipment! It improves your overall cardiovascular fitness level and strengthens all muscles. Not only does jump roping have all these benefits, it even burns an enormous amount of calories!

Jump roping builds power, performance, and conditioning. It also helps you build your coordination. It is a low-impact exercise that works the whole body, yet minimizes any risk of injury. Athletes are often concerned about injury, but this exercise has little to no risk of causing one.

Starting to Jump Rope

You want to find a space large enough where you won’t hit anything, roughly a six foot area. Also, make sure that you have enough head space, about 8 inches above your head. You do not want to jump rope on concrete or asphalt as this will put too much impact on your knees, and a carpet could cause you to twist or pull something. The best surface area for you to jump on is wood (like a hard wood floor).

When choosing a rope, make sure to get the proper length. You want your handles to reach your armpits. If you are at a novice level, you may be interested in beaded rope instead because it is easier to control and holds its form.

Hold the handles and swing the rope around to find that rhythm. You can practice the motions first without the rope. Then, jump continuously for one minute. If you hit your rope against your feet, adjust and try again.

Jump Roping as a training tool

Jumping rope helps improve a few different athletic abilities. One of these is coordination, which is when an athlete is able to produce power quickly and efficiently in the correct manner. The next is rhythm, this helps muscles work in a controlled rhythmic pattern of movements. And finally, it increases timing by focusing and practicing fast jumps and foot work.

Power and performance are enhanced by jumping rope. As a training tool, there are several factors that make jump roping such an effective tool.

Low impact exercise - Sprinting, running, and HIIT workouts are all forms of high intensity training that can be hard on your body. However, jump roping is a low-impact exercise that allows you to use smaller jumps which reduces the force on your knees and other joints from the impact of landing on the ground over and over.

Limiting your exercise - This exercise forces you to use correct form and prevents you from injury. If you hit the rope, you start over, therefore, protecting you from harm if you happen to use improper form.

Ankle strength - One of the most common injuries after an athlete takes some time off is an Achilles injury. In order to prevent this from occurring, jumping rope will help allow the ankles to gain strength and grow strong. Starting with a base foundation that is stable is important.

Working out your Upper and Lower Body

Since jumping rope is a jumping movement, almost every single muscle in the legs – calves, thighs, hamstrings, etc – are being used. This type of leg exercise is a great addition to your already difficult training routines. Your legs will feel very fatigued once you complete this workout. Additionally, jumping rope targets your shoulders and arms from the constant swinging motion. It gives an overall body workout, stimulates your muscles, and gets you prepared for your challenging workout ahead.

Improving Agility

Many trainers, who want to improve their client’s agility, turn to jump roping as it is low-impact and also assists with cardiovascular training. Working on agility drills using the jump rope is a great start. To begin, you want to start off jumping rope often, but for small periods of time. A person might start by jumping rope five days out of the week, for 25-30 seconds. Then, the next week, they may want to move that up to 40 seconds of jumping rope for five days. You will notice your agility levels moving up rather quickly. Once you notice your time improving vastly, you will start to see your agility training paying off in your performance levels.

Jumping Rope with a Sport Specific Focus

When using the jump rope to train, you will want to use it in a way that will best help you increase your overall performance for your sport. Each athlete has different goals, therefore, the way they use the jump rope will be based off the needs of the sport specific focus. For example, if you are a long distance runner, you might take a laid-back and easy approach over longer periods of time. On the other hand, a sprinter will focus on a different aspect. These athletes will want a short, fast paced approach with high intensity sets. If your sport does not have a specific focus, you can alternate these two exercise plans to gain agility and strength overall.

Increasing your Aerobic Level

To increase your cardiovascular training, you can use jumping rope as a conditioning exercise. An intense session of jumping rope will allow your heart to beat at peak training level in a short period of time. With this exercise not being hard on your knees like running, it gives a great alternative to increase your aerobic level. By using this approach to advance your fitness and aerobic levels, you are strengthening your fitness base.

Effects of Jumping Rope

Jumping rope has significant effects on your body from strengthening, agility to an overall body workout. It is an exercise that can be done by anyone as you can move at your own pace. You can start slow and go for lengthier time period or instead be explosive and quick, whatever you are comfortable with at your fitness level. You can even do a combination of both. Either way, this exercise will transform your performance levels and help you reach your fitness goals.

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