Contact us Today

949-690-1277 

Jumping Rope to Improve Performance

Using a Jump Rope to Improve Performance

 

Looking for something to supplement your training sessions? Pick up a jump rope on the days between workouts and get an edge on your competition!  Jumping rope can increase neuromuscular patterns and coordination as well as strength in the lower extremities.  The muscles around the knees, ankles and feet can benefit from strength gains as jump roping is performed.  The speed and strength benefits can translate to multiple quick jumps and efficient cutting while on the field of play improving performance.  Once technique is mastered, cardiovascular benefits can be achieved from short bursts of jumping rope as well.  Try this simple routine to maximize your performance. For a more intense program, repeat the program 3-5 times.

 

Basic Jump Rope workout: (3 minutes of work)

 

30 sec basic (2 feet) jumps – 15 sec rest

 

30 sec side to side (slalom) jumps – 15 sec rest

 

30 sec basic (2 feet) jumps – 15 sec rest

 

30 sec running jumps – 15 sec rest

 

30 sec basic (2 feet) jumps – 15 sec rest

 

15/15 sec single leg (R/L) jumps

 

Kyle Romine is a certified Strength and Conditioning Specialist at Compete Sports Performance and Rehab in Lake Forest, California.