In addition to the obvious physical benefits, jumping rope is fun. Unfortunately, despite the obvious benefits, most skaters are unfamiliar with jump rope training. Many strength and conditioning coaches have replaced the jump rope with more elaborate and expensive training tools. Look around you and you will find entire seminars dedicated to footwork and agility. Coaches charge hundreds of dollars to teach many techniques which could instead be developed with a $15 rope.

If you have never jumped rope before, you can expect a challenge. The rope can be very frustrating to a beginner. You will not become proficient with the rope overnight. It takes time and practice. Many skaters  attempt the rope, get frustrated, and quickly find alternative conditioning tools. Do not allow your frustration to interfere with your development as an athlete.

The jump rope training I will propose is referred to as "Hyperformance Jump Rope Training." Hyperformance Jump Rope is performed in short bursts and at high intensity rope speeds of 200 RPM (revolutions per minute) plus. It targets the skater's anaerobic energy system (85% - 95% of the Maximum Heart Rate) and focuses on developing the fast twitch muscle fibers. Hyperformance Jump Rope produces competitive advantages in speed, quickness, agility, balance, coordination, explosiveness, leg, knee, ankle and foot strength.

Add jump rope training to your training regimen only if you have a desire to be the best skater you can possibly be. The truth is, most skaters do not include it because it is very physically demanding. The choice is yours... continue to train the same way you always have and achieve the same results or work outside your comfort zone by adding intense jump rope training and see how much quicker your feet move.

> What type of rope should I get?

You want to train the way you perform in speed skating... fast and intense. Therefore, I would suggest a speed rope. They can be purchased at most Sporting Goods Stores for $10-$20. In my opinion, these ropes are more effective than heavier leather ropes and weighted ropes.

> What length of rope should I get?

After locating a rope, you must determine the ideal length. Common rope lengths range from 8 to 10 feet. Most ropes that you find on store shelves will be 9 feet. A 9-foot rope will be long enough for most athletes who are 6 feet tall or shorter. One way to determine the ideal length is to step one foot in the middle of the rope. The handles should reach up to approximately armpit height. You may get lucky and not require any adjustments to the rope. We all have unique body types however, so you must determine the ideal length for your rope. If you must shorten the length of your rope, follow the instructions that come with it.

> How do I take care of my rope?

I recommend hanging your rope inside your closet by draping each end of the rope over the bar that you would hang your clothes on when you are finished using it. This will prevent the rope from becoming tangled. If you jumble the rope in your gym bag, it may develop kinks which will impede spinning speed.

> What type of surface should I jump on?

I recommend jumping rope on a shock absorbent surface such as a wood floor, gym mat, outdoor track, or tennis court. If all else fails, I guess you'll have to find the best surface you can... a basketball court, back porch, etc. A concrete surface is the most unforgiving and is not recommended. In addition to a shock absorbing surface, you should wear a quality pair or cross-training shoes when skipping rope.

> Skill before conditioning...

When first jumping rope, it is important that you become proficient with the rope before using it as a conditioning tool. If you have never jumped rope before, you can expect some initial frustration. You must first view your rope sessions as skill workouts. You need to develop skill with the rope, and then add it to your conditioning arsenal. If you try to use the rope for conditioning before developing skill with the rope, you are setting yourself up for failure and frustration.

Start with frequent, yet short jump rope sessions. For example, start with 20-second intervals on the rope. Just try to skip for 20 seconds without tripping on the rope. Keep the intervals brief, and stop before fatigue mounts. View these sessions as skill based workouts. You are learning a new skill (rope skipping). The body is much more capable of learning when it is fresh, not fatigued.

Perform these skill emphasis sessions regularly. Frequent practice is recommended. Eventually, you will move past 20 seconds, and begin working with 1, 2, and 3-minute rounds. 30 to 60 seconds of rest will separate each round.

For example:

• 6 x 3 minutes jump rope
• Rest 60 seconds between rounds

Okay... let's take a break from reading and watch a short video that will demonstrate just what you can do with a jumprope...  jumping rope, like any other sport, can be fun... it's all about perspective, imagination and what you put into it.

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(Compliments of Rosstraining.com)

The video below provides a few demonstrations of some easy to learn rope skipping techniques. These techniques have been isolated, rather than mixed together in a freestyle routine. A few clips are included showing some brief clips of a few variations.

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The jump rope reigns among the pound for pound champions when it comes to a training tool that provides a quality workout without breaking the bank account. For $10-$20, you can buy a rope that will enhance numerous physical qualities. There is no reason to neglect such a valuable training tool. I highly recommend the addition of a jump rope to your weekly training program. You can work with the rope several days per week. All athletes can benefit from the conditioning and coordination that will come from regular rope work. Don't let the rope get the best of you. It may be frustrating at first, but with regular practice, you can quickly master the rope.

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Week 1

Warm-up: Warm muscles before starting to jump by jogging in place or perform simulated jumping movements. Then stretch entire body. Begin jumping.

Preparation Phase: In the first two weeks, emphasis should be placed on technique, not speed. Rope Jumping is a skill movement, that requires proper timing and coordination of the rope swing with each jump.

 

1. Hold handles with a firm grip, elbows close to sides. 2. Make small circles with wrists while turning the rope. 3. Keep torso relaxed, head erect and look straight ahead to keep balanced. 4. Jump only high enough to clear the rope, with light ankle knee motion. 5. During jumping, the rope should touch the surface lightly. 6. Never sacrifice good jumping form for speed! Remember: the key to effective jumping is to be light on the balls of your feet.

1st Week:  Practice the Basic Bounce Step and Alternate Footstep up to a total of 15 min. per day.  Depending upon your current skill level, begin with as few as 5 to 25 jumps per jumping bout - stopping, resting and starting again, as you desire.  Jump and rest in a 1 - 2 ratio   (ex. jump 30 sec, rest 60 sec.).  
 

Week 2

2nd Week: As your technique and jumping capacity improves add 10 - 20 jumps to each jumping bout.  Jump and rest at a 1 - 1 ratio (ex. jump 60 sec., rest 60 sec.).  By the end of the 2nd week, you should be able to jump 100 - 300 jumps continuously without a miss.

Week 3

3rd Week: After two weeks of training with the rope, you should work up to 5 min. of continuous jumping at 120 turns per min. to reach a level of basic fitness!  Keep jumping 3 - 5 times per week.  To advance, now work up to 10 min. of continuous jumping.  It may take 3 - 6 weeks to attain this level. Keep jumping 3 - 5 times per week at 140 - 180 turns per min.