As a US Olympian and world champion wrestler, I had to attain a superior level of fitness to be competitive, and jumping rope was a critical part of my training. As a jump rope conditioning coach, I have had the privilege to help 25 US Olympic sports teams, professional fitness trainers, schoolteachers and children around the globe get fit. Jump rope is simple, but the most challenging exercise around. When performed the right way, it has the power to transform lives. Jump ropes are used by people of all ages from all walks of life around the world, for everything from play to physical rehabilitation to sports training. It’s especially important in mixed martial arts (MMA) training.
Jumping rope is a skill movement, and is scalable to fit any skill level for any client. It’s a great programming option for your personal training sessions.
Watch the video below to see the three skills your clients must develop to perform a great training exercise -- jump rope sprinting:
- Basic bounce
- Alternate foot steps
- Running in sync
The key to effective jumping is to be light on the balls of the feet, making small circles with the wrist while keeping the arms close to the sides of the body and maintaining an upright posture.
Once the two basic skills are mastered, your client can combine them to run in sync with the rope. The goal is to first build a basic jump rope capacity of 500 jumps, and eventually advance to 10 minutes of non-stop jump rope sprinting. It is important to vary the intensity, duration and frequency of each jump session for your clients.
Jump rope research has found that ten minutes of jump rope is equal to:
- 30 minutes of jogging
- 2 sets of tennis singles
- 18 holes of golf
- 30 minutes of raquet ball playing
Jumping rope can be used as an effective warm-up activity to raise core body temperature for stretching exercises. It can also be used as an active rest during training or between sports activity or as an exercise to raise the heart rate in order to provide a smooth transition to active sports play.