Some days ago I felt like a child again. Because I have found my old Jump Rope while tiding up.
Since that day I’m jumping rope about 4-5 times a week for 10min. That’s how my cardio work is done and I burn more fat. Because 10min of skipping are as effective as 30min of running or 45min of cycling. That’s what I call an effective way of working out!
Nope, this is no article about Jumping Rope or Skipping as competitive sport and yes it IS a competitive sport. This article is about skipping and the way to increase fat burning and use it as a cardio workout tool.
Advantages of Jumping Rope
- Cardio training without overloading
- Strengthening feg and foot muscles
- Stabelizing your core muscles
- Improving strength, cardio and speed of your legs
- Improving rhythm, reaction, balance, orientation and adaptability
- Trains movement coordination
- Burns fat
- Doesn’t need much space, the perfect companion for traveling
Finding the right one
There are many different types of jump ropes out there. I started with a cheap plastic one, that was about 10 years ago. Later I got myself an other cheap jump rope, but I changed the weaven rope for a steel one. For me that was the best combination I have ever had! Great grips, rotating anchors and a heavier steel rope for faster turns.
I think a rotating anchor and a heavier steel rope are the most important things on a jump rope. But for the start, you can use any rope to see if you like skipping.
Buy if you like Everlast Leather Jump Rope [amazon.com] (you can’t shorten the length, ideal body height: 1,78 to 183m)
For the right rope length, stand tall with your feet close together in the middle of the jump rope. Now pull the grips towards your chest. You should be able to pull the grips to the lower end of your chest. That’s the right rope length!
Beginning to jump rope
Start by standing tall, swinging the rope and jumping with both feet at the same time. Keep your upper body tall and your arms close to your body. The Impuls of the rope turn comes from a slight turn of your hands towards eachother. Only jump as high as you need to swing the rope underneath it. You should bent your knees slightly to cushion your jump. Only the balls of your feet should touch the ground! When you keep all this in mind, you are now able to jump rope! Congrats!
For the next round, try alternating skipping. Alternate the foot touching the ground from swing to swing. This is like running on place. You can also try shoveling like Silvester Sallone does in the movie Rocky.
- Sprinting on place – Beside jumping with both feet, this is the easiest variation of skipping. But it also depends on your speed. Because speed is king for conditioning and if you are not at your limit now, make every “jump” a high knee. This variation does not look much, but it can be intensive as hell! So don’t make things too complicate, use speed!
- Double Unders – Swing the rope twice while jumping once. Important note: Keep your feet close together and jump with bothe feet at the same time.
- Sprinting with Criss-Cross – To increase variations, make a Criss-Cross (crossing your arms while your jumping). This might be tough at first, but is fun to do and helps working your coordination.
- Double Unders with Criss-Cross – Mix the double under with the criss-cross, I’m sure you know what I’m talking about! This is Ross Enamait at his best.
- Running while skipping – This is a variation might look weird, but is quite effective to improve your running rhythm.
Some variations from Ross Enamait
If you are fresh to skipping, here is a way to increase intensity over the weeks you are jumping rope.
- week: 3 times per week 10min 30sec/30sec intervall
- week: 3 times per week 3-5 x 3min with a 60 sec pause between rounds
- week: 3 times per week 10min
- week: 5 times per week 10min (if you want to jump rope so often)
Although jumping rope is effective, it comes with load on your feet and ankle. Therefore you have to wear well padded sport shoes. Additional, soft ground is way better than hard ground like stone.
Overweight people should not jump rope, because they might damage joints and cartilage. Therefore these people should first lose weight and consult their doctor.
Skipping without a rope?
YEP! But only if you are already experienced in skipping, otherwise you will most likely get slower over the time you are jumping.
To simulate the rope, just take a apir of socks and put a tennisball in each of them. Now you can start ‘skipping’ right away.
Here is a clip of Ross Enamait the rope master at work. Man, how I wish I could be as good as him at jumping rope.
If you really want to dig deep into Skipping, get Ross’ book”Jump Rope Conditioning For Athletes” (the 20% off code is: 2015BEAST).