JUMPING ROPE
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One of my favorites forms of cardio is jumping rope. It not only burns calories, but has the potential to enhance one's coordination.
We jump rope regularly in our dojang. It's one of our main warm ups, which at first didn't thrill me. When I started out, I was lucky if I got 10 in a row. My record now is over 1,000 in a row (I lost count)--though I don't go for that long anymore.
Jumping rope isn't my only source for warming up, so I usually don't go further than 5 mins max before moving onto something else.
A few resources and notes if anyone ever wants to incorporate it into your training, or improve or challenge yourself.
Keep your shoulders relaxed and your elbows close to your body. Your knees should be bent slightly. Turn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head. Never hunch over. Keep your back straight and head up. If you can, avoid jumping on concrete. Wooden gym floors and gym mats work best. Try of course to land on the balls of the feet and not flat on to minimize impact.
The Right Length: Rule of thumb says to stand in the middle of the rope. The ends of the handles should reach your armpits. Some people stand with only one foot. I stand with both feet in the middle. The pro for my own measurement results in a slightly faster spin, but a bit more difficultly if I want to do tricks like crossovers.
The Right Rope: For me -- I like a cable based speed rope which helps with my own speed and coordination. Four of the most common ropes:
1. Beaded
Pros: Visbale if doing tricks; The weight of the beads also helps slow things down enough to perform and learn certain tricks.
Cons: Generally more difficult to adjust the length.
2. Speed Rope
Pros: Generally inexpensive; fast; many adjustable brands.
Cons: The thin cable could act as a whip if a mistake is made.
3. Cotton/Nylon
Pros: Most inexpensive brand; Some prefer the slower speed.
Cons: Speed is very limited; Will become dirty and torn easier. I always advise against these.
4. Weighted Ropes (either in the handle or using a heavy rope)
Pros: Will add strength training to jumping rope.
Cons: Slower, heavier and some say redunant if a strength training routine is already in progress.
Two Basic Tricks:
Side Swing: Start by doing a figure 8 with both hands in front of you. Start without any jumping and get use to preparing yourself to open the rope back in front of you. When ready, jump through, after opening the rope in front of you. When comfortable with that, do a figure 8 while still jumping in place, and try to get through the opening again. When comfortable with that, speed up the whole action.
Crossover: After clearing the rope on one jump, cross your arms in front of you while trying to generally maintain the same speed. After clearing the rope while crossed, quickly uncross to go back to a regular jump immediately.
Coordination Exercises:
Skier: Jump with both feet side to side without mistakes.
Jumping Jack: Widen the legs on every other landing. Mimicking a jumping jack.
Heel Exchange: Take turns on each landing by placing one heel on the floor (in front of you) while landing regularly with the other foot.
Toe Exchange: Take turns on each landing by placing the front toes of one foot on the floor (behind you) while landing regularly with the other foot.
Jogging: Takes turns by jumping on one foot, acting as if you are jogging in place.
Boxer Shuffle: Jump soley with the left foot twice, then switch to the right foot twice. Repeat.
Side Skip (what I usually do): On each landing, the feet touch down separately. The last foot to touch takes off for the next jump. Example -- Jump 1- Land Left, then right and use the right foot to take off for the next jump, then...Jump 2 - Land right, then left and use the left foot to take off for the next jump, then......
One Foot Series: Take turns on jumping multiple times with one foot. A "5 series" would be: Jump with the left once, then the right once. Then the left twice, then the right twice. Then the left thrice, then the right thrice....all the way until both feet have gotten a chance to jump 5 times individually.
4 Square (creative): Either draw or imagine a square divided into 4 equal squares. Create your own pattern on which square to jump on. Mix other coordination drills and tricks into this when you feel comfortable.
There are of course other tricks, such as "double unders" and crossing over with a leg up, but I'm not including them here since some of those tricks are a bit high impact and/or too difficult for beginners and even some intermediates.
Tags: Jump Rope Exercise HIIT Health Fitness
