![]() And, while some of the fancier footwork drills on ropes are more for putting on a show, many of the basic moves transfer over well to general sports footwork conditioning.Ī study on middle school male students undergoing a seven-week jump rope training program saw significant improvements in cardiovascular endurance and agility compared to the control group, while sprint performance had a very small improvement. ![]() With rope skipping, athletes can transition seamlessly between aerobic and anaerobic work. Anyone that has tried doing sprints in the wintertime on the type of treadmill found at most commercial gyms can tell you about the logistical headache that workout becomes. The most popular cardio tools over time have been devices that allow coaches to address as many of these types of conditions as possible. “Conditioning” is a term that covers a broad spectrum, as there’s aerobic and anaerobic conditioning, general and sport-specific, and a lot of gray areas in between. This makes them an excellent tool to help develop all-around athleticism. Jump ropes help develop some of the basic tenets of athleticism, namely conditioning, coordination, and the stretch-shortening cycle (SSC). Of course, coaches are going to also want to know if the item works and see or read evidence of its efficacy. The type of floor could be important, as a wooden surface is preferred over concrete, for example. In this instance, ropes are advantageous because they’re extremely portable and require little space to use. Jump ropes are some of the most cost-effective training pieces you can purchase, as it’s not difficult to find a quality rope for under $20.Ĭoaches should also consider the logistics of a training device namely, how the item will fit in the facility space and the coordination of training sessions using this equipment. Price should be taken into account, since it’s normal for some training devices to cost thousands of dollars. There are a few things that a coach should consider when contemplating the acquisition of a new piece of equipment. Despite this, any serious coach should at least consider the jump rope as part of a GPP (general preparatory phase) toolkit for their athletes. The limited number of studies, and ropes being essentially relegated to a niche sporting demographic, has robbed many athletes of the chance to utilize an effective tool. Unfortunately, jump ropes haven’t been a very popular tool among exercise scientists, which has resulted in very few available studies on their effectiveness. Coaches should at least consider the jump rope as part of a GPP toolkit for their athletes. In addition, because rope skipping is typically sustained for an extended period of time, it helps develop the cardiovascular system. Improved footwork’s balance and coordination lends itself to improving speed by virtue of fighters being able to move more efficiently. In gyms, people commonly say jump ropes help with “being light on the feet”-this transfer to improved footwork comes from developing the ability to move off the balls of the feet (metatarsals) rhythmically. Jump roping is a great way to improve footwork. ![]() Jump ropes are revered for a number of reasons: They serve as great warm-up tools, they can be excellent devices for breaking a sweat when cutting weight, and most importantly, they can help transfer over a number of athletic benefits. ![]() The Common Jump Rope: Underrated and Underappreciated Jumping rope has been a staple in the warm-up routines of champions dating back to the Great Depression era and up until present day. They’d probably be right outside combat sports, a sporting field that sometimes too stubbornly holds on to the “old school.” However, this is one of the situations where the adage, “If it ain’t broke, don’t fix it” works perfectly. Many people associate rope skipping with grade school children and not as a tool used by elite athletes. One training tool that has largely been forgotten is the humble jump rope. It became the cardio machine of choice for NBA players in recent years after LeBron James proclaimed his affinity for this device on social media. We see evidence of this with the re-emergence of the vertical climber, a device developed in the ’80s by a mechanical engineer. But as is the case with most things, the cream ultimately rises to the top and old tools become new again. Often, an unfortunate side effect of this is that certain effective devices get discarded in the arms race to use the latest high-tech training modality. This results in many coaches seeking out information about the latest and greatest training methods and tools. Strength and conditioning coaches rightfully take pride in trying to be on the cutting edge of sports science.
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