First off, jumping rope is a cardio sport that utilized you body and a rope to enhance:
- Coordination
- Balance
- Agility
- Reaction Time
- Footwork
- Endurance
According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:
- 30 minutes of jogging
- 2 sets of tennis singles
- 30 minutes of racquet and handball playing
- 720 yards of swimming
- 18 holes of golf
In addition, jumping helps to develop the left and right hemispheres of the brain, which improves your sense of spacial intelligence, reading skills, memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance.
The key to pain-free jumping:
First, you need to buy the right equipment. Generally, the proper rope length is determined by your height as follows:
Length Grade level
7 ft. 1st grade and below
8 ft. 2nd grade to students up to 5′ 6″ tall
9 ft. 5′ 6″ – 6′ 2″
10 ft. 6′ 3″ – 6′ 7″
To determine the general length for an individual, stand on the center of the cord. The handle tips should reach your armpits. A Long handle rope will have the end of the handle reach to the top of the shoulders. Best Practice – Watch yourself in a mirror or have a friend watch your rope as you jump.
Second, Skipping rope offers a variety of benefits, options, and training patterns. Young fighters will thump away at the heavy bags. Others will create rhythmic sounds on the speed bag. A bell will ring every few minutes, indicating the beginning and end of a new round. Among these sounds, you can also hear a fast skipping noise. Jumping rope (also referred to as rope skipping) is a staple in a boxer’s conditioning program. If you are involved in the sport, you can expect to spend some time with the rope.
For more fit tips visit coachconner.com or create a customized exercise programming by contacting Coach Mike Conner 404-358-3250 or email coachmikeconner@gmail.com.