When people think of jump roping, playgrounds with little girls playing Double Dutch come to mind. However, jumping rope is a staple in adult sports training. Personal trainers, sports coaches, athletic trainers and strength and fitness coaches include jumping rope is a traditional exercise for endurance, agility, and speed.
History
While no one knows the exact origin of jump rope it is believed to be dated back to ancient China. However, the Egyptians jump roped using vines. In the United States, jump roping was very popular with in the 1940’s and 50’s. One reason for this was affordability; the jump rope was and still is affordable for most budgets. Ease of use was another reason for its popularity, anyone could participate. For athletes, original jump rope workouts were usually done in boxing gyms. Boxers still jump rope for cardiovascular endurance and foot speed. Recent interest in speed and agility training has trainers and athletes realizing a whole new appreciation for the rope.
What’s Old is New Again
A jump rope is a significant piece of exercise equipment. Yet it is inexpensive, you can purchase a quality rope for less than $5. Jump ropes are portable and easy to store as they take up little space. It can be used inside or outside by a wide variety of age groups and fitness levels. It improves cardiovascular fitness, increases agility, and tones the body's muscles all at the same time.
Accordingly, the teaching of jump rope skills is highly suitable for physical education classes in grades K-12. In addition, the advanced skills are ideal for university courses, athletic training, and adult strength and fitness workouts. For the adult who wants to get rid of the love handles, jump roping is more effective in burning fat than jogging or cycling.
Getting Started
Most people agree that when choosing a jump rope, go with a basic vinyl rope. Cloth ropes are quieter on the ground but can be flimsy. Leather ropes are traditional but have an unnecessary break-in period. You can later graduate to a weighted rope if you prefer. Make sure to try out your rope first before you buy it. Take notice of the handles, whether you prefer wood, foam or plastic, traditional style handle or trigger handled for better gripping.
Length Matters
Not all jump ropes are the same. You need to get a rope that fits you. If your jump rope is not the right length, it will discourage you from keeping regular workouts. In order to find the right size, grab a rope. Put one foot in the middle and hold the handles with both hands. The handles should come up to your armpits.
Location
Experts suggest you jump rope on a surface that gives. This can be wood floor or carpet if you don’t have access to a softer surface get an exercise mat, place it on the floor and jump on that.
Beginning Drill
Warm-up (if just beginning your day’s workout)
Do a gentle 5-10 minute combined stretching and jogging in place to warm up the muscles.
Exercise
Start with short yet frequent jump rope sessions. The best way to begin is with 20-second intervals on the rope.
- Skip for 20 seconds without tripping on the rope Note: if this is too much then go down to 10 second intervals.
- Stop before you get too fatigued and keep the intervals brief.
- Work your way up to doing 6 20-second intervals.
- Rest for 30 seconds to 1 minute in between intervals.
Cool-down (if done exercising this session)
Do a gentle 5-10 minute stretching to cool down the muscles.
Note: you are building a new skill, rope skipping. You need to learn this skill while you are fresh and not fatigued. Once you know and are comfortable with basic rope skipping you can go to more advanced drills.
- Speed Jumps -jump very fast, as fast as you can, do 3 sets of 45 second intervals
- One Leg -alternate between your right and left foot, jump 2 times on your left foot, then 2 times on your right foot for 3 sets of 45 second intervals
- Running Jumps -jump rope while moving from one end of the floor to the other, it is more of a fast walk, 3 sets of 45-second intervals
Great exercise.
ReplyDeleteJump roping can develop nearly every area of fitness, but it requires some learning and skill to do it right.
Speed and agility training should not be done in this way. This sort of thing trains for endurance. I don't agree with leon that it requires some learning and skill to do it right. You grab a rope, you spin it, you jump over it. Sooooo hard.
ReplyDelete