Jump Rope Training
It truly makes a difference to begin jumping with an evenly weighted rope that turns at a slower pace to master the two basic skills and learning how to coordinate the rope swing with each jump. We recommend the Beaded Rope, Magic Speed and Magic Speed and Magic Speed PRO.
Any sports cross training tennis shoe that provides added support at the balls of the feet.
Jumping high enough to clear the rope, less than one inch. Landing lightly on the balls of the feet while making small circular movements with the wrists.
In the beginning start slowly to master the skill, increase repetitions gradually. Build endurance and work up to 500 jumps, 1000 jumps and you can then work up to or ten minutes for fitness.
Jump to simulate the energy need and movements required in your sport.
Jump 20 minutes or more at a moderate intensity level or at 75 to 85 % of maximum heart rate.
Jump for 30 minutes at a low intensity of 120 - 140 RPM at 70% of MHR.
Jumping rope improves your balance coordination, speed quickness and agility, endurance, upper and lower body strength.
The key to effective and safe jumping is to jump high enough to clear the rope. Land lightly on the balls of the feet and jump on a good wooden surface. Jump rope actually strengthens the knees, ankles and feet if it's done the right way.
Incorporate jump rope as a circuit exercise for 1-2 minutes, jump as a warmup, jump as an anaerobic conditioner, jump as active cool down, jump for weight loss.
Jump rope takes everyone back to the two basic techniques regardless of age or ability. Young athletes can perform just as well as mature athletes with the rope, but keep in mind they don't want to have as much endurance and strength because they are still developing.
Jump within a certain percentage of the maximum heart rate (85%) to produce a training effect.
You can jump daily as a 5-minute warm up to exercise. For sports you can jump three to four times a week as a conditioner depending on time of season. Cut back on volume as one approach the late competition phase of their sport.
The standard rope measurement at the shoulder is ideal for learning and mastering the ten basic techniques for jump rope conditioning programs. But as one becomes more conditioned and proficient at jumping shortening the rope can help produce greater benefits.
At the standard measurement (standing on the rope with one foot until the handles extend to the shoulders) one should be able to produce as many as 3.6 rope revolutions per second. But as you become more skilled as a jumper, the need to challenge the body and stimulate muscular reactions will be essential to achieving the competitive edge in sports competitions. A shorter rope will automatically create faster rotational speeds, forcing the hands and feet to move faster. It will also produce increased body awareness, lightning-fast reflexes, and reaction time. These benefits are keys to producing advantages that can make the one difference to winning the Championship round!
Below are three suggested lengths for sports cross training that are safe and comfortable for athletes who need to increase their intensity levels and challenge their jump rope conditioning program for increased foot speed, conditioning, and reflexes (reaction time). Keep in mind that correct jump rope form and technique is of paramount importance in achieving these rope speeds.
At the standard measurement rotational speeds can be produce up to 3.6 turns per second or 108 turns in 30 second. The second rope measurement at lower chest level can produce rope speeds up to 4 turns per second. The third rope measurement at lower rib cage can produce speeds up to 4.5 turns per second. Note: A shorter handle rope can produce faster speeds than a longer handle rope when performing the Alternate Footstep or the Power Jump (double under jump). Adjusting the rope lower to reach hips or belly button approaches the measurement used by competitive and world class jumpers and should be avoided because it comprises good body posture and the universal athletic position for readiness in sports.
1. Standard rope measurement at the shoulder for mastering ten basic jumping techniques.
2. Rope measurement at the chest for faster foot and hand speed.
3. Rope measurement at the bottom rib cage for fastest jump rope speeds without sacrificing good body posture.
In jump rope competitions, the rope can be adjusted as low as the hips for maximum rope speed. Being able to train properly with a rope adjusted at this length will require years of training. So, keep in mind we are not competing in jump rope but are cross training to help in the overall development of a well-trained cardiovascular system while improving athletic skills.
1. Sore calves and shin splints ARE THE MOST COMMON INJURIES and usually result from excessive jumping during the preparation or beginner phase. Also jumping on a surface that does not offer any give or rebound, such concrete can cause shin splints.
2. Sore shoulders, hands and wrists can also result from excessive arm movements and squeezing the rope handle too tight. Grip handle with a firm but not tight grip to eliminate this problem. See illustration.
3. Sore knees and feet from jumping too high and landing hard flat-footed in the early phases of jump rope. Also jumping on a too-hard surface could be the reason.
4. Although these are only a few minor injuries that can easily be eliminated, injuries resulting from stress fractures, ankle sprains, Achilles’ tendonitis are usually caused by other activities. Jumping rope improperly can aggravate these injuries.
Most jump rope-related injuries can be treated with rest, ice, elevation, and some stretching before during and after exercise.