Written By: Ryan Bishel, BA, PES
Are you still thinking in the stone age and have convinced yourself that jumping rope is just for the playground? Skipping rope naturally improves your ability to land on your balls of your feet. This is a good thing, unless you like feeling like you have lead in your feet! All movements of speed and agility include your feet rapidly bouncing off of the ground (not pushing). So by teaching yourself to jump rope like a professional boxer, you will (simultaneously) train your legs to feel "Bouncy" and less "lead-like."
Quickness also comes from staying relaxed in your extremities while keeping your spine erect and your abs activated. Skipping rope will teach you to be fast while keeping relaxed. Jumps are short and quick, just like the movement of jumping rope is small and crisp. Can you take guess at what is one of the most basic forms of plyometric exercise is? .....Ok so you read the title of this article, well at least you get it now. If you have ever thought of starting plyometric workouts, first test yourself in how long and well you can jump rope for. Also, coordination is key in athletics!
Every athlete needs to have the attributes of quickness, agility and of course speed. They are the differences in feeling the confidence and having the ability (for that matter) to make the big plays! Jumping rope can benefit the required muscle groups and muscle fibers for efficient execution in just about every sport and every athletic development training movement. It is not only an ideal training exercise, but it is also one that prevents injury. You will strengthen the muscle groups that support your feet, ankles and knees which in turn will reduce injury risks. Jumping rope is a great addition to your warm-up, so start it today!
JUMP ROPE WARM UP EXAMPLE:
50x Regular Jumping
50x Side to side
50x Forward & backward
50x Boxer shuffle (2 on Right Ft., 2 on Left)
20x Double jumps
0:30sec - As many as you can do