ISCA - Jump Rope Technique

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Jump Rope Techniques

Benefits of Jumping Rope

An excellent aerobic and anaerobic cross training workout
An efficient, high intensity, calorie burning activity to improve body composition, comparable to running at 12 to 15 Kcal per minute.
Effective workout in only 15 to 20 minutes and can be done almost anywhere.
A total body workout, utilizing the muscles of the calves, gluteus and quads. The constant turning of the rope also effectively uses the upper body muscles of the chest, back, shoulders, biceps, forearms and triceps.
Improves the following athletic training skills: Speed, Agility, Power, Endurance, Timing, Coordination, Balance, Rhythm, and Grace.
A fun and inexpensive workout that is easy to learn, but always remains a constant challenge.

Equipment Selection

Speed ropes
Beaded ropes
Leather ropes
Ball bearing handles
Weighted ropes
Advantages and disadvantages
Proper rope size
Adjustable ropes

Program Guidelines

Each participant will need a three to four square foot area to comfortably jump
Be careful of low ceilings and ceiling fans.
Floor surface should be even and smooth.
Participants should be encouraged to work at their own pace and work outside of the rope as often as necessary to keep the flow of the workout.

Your role as an instructor/coach
Learning to become proficient in jump rope technique takes time and practice. Beginners can be frustrated easily if they don't learn correct body alignment, rope swing technique, and smooth figure eight entrance and exiting of the rope. Like all disciplines, you must build on the basics in order to reach your desired level of competency. Jumping as little as three to five minutes a day until rhythm improves and it begins to flow you can experience quick improvement. Inspire and motivate your clients and students to stick with it and they will be ultimately successful in improving their skill level.

Suggestions for program implementation

Personal training

Jump rope makes an excellent, and time efficient cross training tool and travel workout for your existing clients. Try offering special half hour jump rope training sessions to attract new clients.

Group Exercise

Although it can be a challenge to teach jump rope to a group with a variety of different skill levels, cue to the individual by offering specific tips for their improvement.

Group Exercise Format Options

Kickboxing
Circuit and cross training classes
Sports specific training classes
Half hour or 15 minute jump rope classes
Children's programs

Introduction of Basic Jumprope Technique

Shoulders should be down and relaxed.
Elbows stay in, close to the body and the wrists should remain slightly below the elbows when jumping in the rope.
Use only the wrists to turn the rope, not the arms and shoulders.
Keep the knees bent and the spine in a neutral position-good standing alignment
Jump and land on the balls of the feet.
Land softly-imagine the floor is glass.
Stay low to the floor-just barely clearing the rope.
Keep a nice high arc in the rope with no slack.

The Rope Swing

Learning the rope swing is key in order to keep the smooth and continuous flow of rope jumping.
Standing with the rope in one hand, turn the rope continuously in big smooth circles along that side of the body.
Repeat the same thing on the other side.
Standing with the rope in one hand turn the rope in big smooth figure eights from one side of the body to the other.
Repeat the same thing on the other side.
Standing with the rope in both hands, turn the rope in big smooth figure eights from one side of the body to the other.

The Figure Eight Entrance
The figure eight entrance allows you to enter and exit the rope smoothly, staying in the rope as long as you can and continuing to work outside of the rope until you are ready to re-enter the rope again. Begin with figure eights outside of the rope and as you swing to your dominant side, (the stronger, more coordinated side) as soon as the rope hits the floor, open the opposite arm across the body to jump through the rope.

Jump Rope Choreography

Basic double foot jump
Alternating foot jump or boxer shuffle
Single foot jump
Heels
Kicks
Knees
Jumping jacks
Cross jacks
Scissors
Half twist
Full twist
Pendulum
Rocking
Slalom
Arm crosses
Traveling forward, backward, and sideways
Traveling in a circle
Squats
Hamstring curls
Doubles and triples
Speed rope intervals

Individual Skill Improvement and Goal Setting
As with any skill, improving takes patience, practice, and time. Committing to three to five minutes a day, ten to fifteen minutes every other day, or, (as you improve) fifteen to twenty minutes three times a week will enable you to progress quickly towards your desired skill level. Remember to be careful not to over do it, using the principal of gradual and progressive overload to avoid over use injuries.

Use of Music
The use of music is a powerful motivator whether used as background, or as a setting for tempo. Remember to always encourage your clients and students to work at their own pace, but when using the music for rope cadence, start slower at mid-tempo at approximately 130 to 140 BPM. 150 to 160 BPM works well for speed rope, keeping in mind that beats per minute translates into RPM or revolutions per minute, when jumping with the music.

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