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Jump Rope Workouts


This is personally one of my favorite cardio exercises! Jumping rope is awesome because it burns fat like nobody's business, and it's super fun. Once you get the hang of it, it almost feels like you're dancing. Not to mention you can pretty much do it anywhere.

Jumping roping is great for athletes too, because it will improve their vertical leap, stamina, explosiveness, leg strength, coordination, agility, and footwork. Knowing this, you can appreciate why it's a staple in the conditioning programs of boxers, some of the most well-conditioned athletes in the world. 

Before we get to the actual routines, here are some quick tips on learning how to jump rope.

First, you want to make sure that you get a jump rope that is the correct length for you. If you are between 4'10" and 5'3", you will need a 7'0" to 8'0" foot rope; if you're between 5'4" and 5'10", you need a 9 foot rope; and if you're between 5'11" and 6'6", you need a 10 foot.

Second, always stay on the balls of your feet, keep your elbows close to your sides and rotate the rope with just your wrists and forearms (your shoulders should be relaxed).Jump Rope

Third, don't get discouraged if you mess up a lot in the beginning, it's normal. It's easy to get frustrated when you don't get it right away or if you can't getting a trick down. Jump roping requires a high degree of motor coordination. Through repetition, your nervous system will adapt to the new activity, and your coordination will improve, but give it time (like a month). If you're having troubles with a trick, put your rope down and practice the movement without the rope.

And lastly, experiment a little to speed up your motor skills learning. Once you've got the basics down, experiment.

Try the followings experiments to speed up your motor coordination learning:

Try jumping higher and slower than normal. and then try jumping rapidly while jumping at lower heights than usual to the ground. Try skipping by barely moving your entire arm, then try skipping using your arms in an exaggerated motion. Start trying tricks like double-unders (rotate the rope underneath you twice in one jump); slaloms (jump side-to-side with both feet instead of straight up-and-down); running in place while raising your knees one at a time up and as high as possible); front crosses (cross your arms and jump through the loop you made); heel exchanges (jump up and with your right heel touch the ground in front of you, as you jump up again switch and touch the ground with the other heel (left) and repeat).

Watch this video of boxing great Floyd Mayweather Jr., and try to learn the tricks one at a time..



Ok now on to the exciting jump rope workouts...

Jump Rope Workout #1 - Boxing Style

  • Do 5 rounds (3 minutes each round) with 30 seconds rest in between rounds

Jump Rope Workout #2 - Tabata Style

Although this workout is only 4 minutes, it's extremely difficult and should only be done if you're already in decent shape.
  • Do 8 intervals (20 seconds each interval) with 10 seconds rest in between intervals
  • Each interval must be done at 100% effort. I suggest doing continuous double-unders and/or running in place (knees up as high as possible) during your intervals because they require maximum effort
  • Don't worry if you can't complete all 8 intervals, do as many as you safely can, and work your way up to the goal of 8 intervals

Jump Rope Workout #3 - Circuit Training Style

Do the following circuit, resting only when necessary, 8 times. Add more circuits as your endurance improves.
  • Skip rope for 2 minutes
  • 10 Pushups
  • 10 Situps
  • 10 Jumping Bodyweight Squats

Jump Rope Workout #4 - Jump Til You Drop

  • Skip rope as intensely as you can for 20 minutes without stopping
  • You will need to alternate between high, medium and lower intensities to be able to go the full 20 minutes
  • Rest only when necessary




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