How to Build a Jump Rope Foundation

Jumping rope is an inexpensive way to improve coordination, aerobic and anaerobic endurance, foot speed, and elastic properties of the lower limbs. Some of the benefits include:

Improving coordination: Jumping rope is self correcting in that if you can jump more revolutions or for a longer period of time, you are improving. If you lose rhythm, you miss. It is a simple way to develop general body awareness with immediate feedback.

Aerobic and anaerobic endurance: Jumping rope can be trained at a lower level intensity for aerobic base work or at a higher level for more anaerobic conditioning. To increase the intensity, add speed or ballistic jumps.  

Improving elastic properties: The ability to rebound and change direction are important physical qualities to most sports. Jumping rope is a low level plyometric that is perfect for beginners or those coming back from an injury because it helps to restore the ability to jump and improve the stretch shortening cycle (ability to perform repeated contractions).

Jump Rope Technique Tips:

  1. Rotate through the wrists, not shoulders and elbows.

  2. Keep hands in front of your body.

  3. Stay relaxed.

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