|
|
|
Benefits of Rope Jumping
Learn The Skill of Jumping
How
To Develop
Basic Jump Rope Endurance (Capacity)
Jump Rope Compared
to Other Exercises
Rope Measurement
Surface
Foot
Wears
Starting
Position
Hand Grip
Choosing
A Speed Rope
Correct Jump Rope
Technique
Sports Specific Training Jumps
Storing
Your Rope
|
Hyperformance
Jump Rope is performed in short bursts and at high
intensity rope speeds of
200 RPM (revolutions per minute) plus. It
targets the athlete's anaerobic
energy system (85% - 95% of the Maximum Heart Rate) and focuses on developing
the fast twitch
muscle fibers.
Hyperformance
Jump Rope produces competitive advantages in
speed, quickness, agility, balance, coordination, explosiveness, leg,
knee, ankle and foot strength.
Hyperformance
jump rope is also an excellent conditioner and warm
up. It
is a total body activity that incorporates all the muscles and
quickly warms them before stretching, while helping
to prevent
injuries.
|
|
Benefits of Rope Jumping
Rope jumping takes
everyone back to the basics, whether you jump for fitness or sports
cross training. Through practice, patience and perseverance you will
learn and enjoy the many benefits of rope jumping.
A good jump rope program
will prevent injuries and improve your:
 |
Aerobic
& Anaerobic Capacity & Power
|
Coordination
|
Balance
|
Agility
|
Speed
|
Quickness of
Hands and Feet
|
Explosiveness
|
Weight Loss
|
| | | | | | |
Top
of Page
|
| How
To Develop Basic Jump Rope Endurance (Capacity)
Even the best jump rope
equipment will yield minimum results without proper technique and a
program tailored to address the needs of your sport or fitness
program.
Warning: Consult
your physician before starting a jump rope program. Children should be
supervised at all times when jumping rope.
Warm-up: Warm
muscles before starting to jump by jogging in place or perform simulated
jumping movements. Then stretch entire body. Begin jumping.
Preparation Phase: In the
first two weeks, emphasis should be placed on technique, not speed.
(See Correct Jump Rope Technique).
Rope Jumping is a skill movement, that requires proper timing and
coordination of the rope swing with each jump.
1:st Week:
Practice the Basic Bounce Step and
Alternate Footstep up to a total of 5 min. per day. Depending
upon your current skill level, begin with as few as 1 to 5 or 5 to 25
jumps per jumping bout - stopping, resting and starting again, as you
desire. Jump and rest in a 1 - 2 ratio (ex. jump 30
sec, rest 60 sec.).
2:nd Week: As your technique and jumping capacity improves add
10 - 20 jumps to each jumping bout. Jump and rest at a 1 - 1 ratio
(ex. jump 60 sec., rest 60 sec.). By the end of the 2:nd week, you
should be able to jump 100 - 300 jumps continuously without a miss.
Conditioning Phase:
3:rd Week: After two weeks of
training with the rope, you should work up to 5 min. of continuous
jumping at 120 turns per min. to reach a level of basic fitness! Keep
jumping 3 - 5 times per week. To advance, now work up to 10 min.
of continuous jumping. It may take 3 - 6 weeks to attain this
level. Keep jumping 3 - 5 times per week at 140 - 180 turns per
min. For variety apply the different sports training jumps (featured
on the Magic of The Rope Instructional Video).
Follow-through Phase:
When you are able to perform 10 min. of
continuous jumping varying the intensity level from 140 - 180 turns per
min., you are then ready for the Buddy Lee's 5 and 10 min. Jump Rope
Programs.
Progress at you own
pace, to avoid shin splints and sore calves. Stretch before during
and after each session, calves especially.
Top of Page
|
|
Learn
The Skill of Jumping
You must master the two basic skills, the Basic Bounce Step and
the Alternate Foot Step
before learning Buddy's Sports Training Jumps. Practice these two
techniques 5 min. daily. Competitive athletes, should practice these
techniques 10 - 15 min. twice daily. Remember, the focus is on the skill
not on speed. Stretch after each session, calves especially!
|
|
Basic Bounce
Step
|
Alternate Foot
Step
|
| 1.
Jump with feet together |
1. Swing rope around and jump over it with one
foot.
Now, swing rope around again and jump
over it with the alternate
foot.
2.
Continue alternating feet (lifting knees slightly
as if jogging in place).
3. Do not kick feet back. It will cause them
to catch
on the rope.
|
|
Top of Page |
|
Exercise
Comparison Chart
10 MIN ROPE
JUMPING AT 120 TURNS/MIN. PRODUCES THE SAME CARDIOVASCULAR FITNESS AS:
Cycling
2 miles in 6 min.
Tennis 2 sets
Running
1 mile in 12 min.
Swimming
12 min.
Jogging 30 min.
Handball
20 min.
Research by Dr. Ken
Cooper
Top of Page
|
|
Rope
Measurement
|
|
|
1. Stand on center of rope
with one foot
2. Pull
handles alongside to reach chest or underarm
3. See "Rope Adjustment" on jump rope package.
|
Top of Page
|
|
Surface
I recommend the following Hyperformance surfaces because they
provide equal rebound and impact absorption for the take off phase and
landing of each jump. This helps avoid injuries.
- Wooden Floor
- Rubberized Surface (Place rubber mat on concrete, tile or other hard
surface)
- Sport Court
They generate quick rebounds and help develop speed, quickness and
explosive power. Always avoid jumping on concrete, as it will
increase the risk of lower body injuries.
Top of Page
|
|
Foot Wears
Choose a pair of cross trainer shoes with ample forefoot
padding because jumping rope requires bouncing and balancing body
weight on the balls of your feet. This is the opposite to running
shoes, which provide the padding underneath the heels.
Top of Page
|
|
Starting Position
Place feet shoulder width apart with your body weight gently
balanced on the balls of your feet. Rest the rope behind your calves.
Practice swinging the rope around your body to form a nice and even arc.
When you have achieved this, it is time to add the "JUMP".
Start your "JUMP" when the rope passes over your head. You are
now timing the rope so that it will pass under your feet while you are
"airborne".
Top of Page
|
Proper
Hand Grip
 |
1.
Grip
handle with thumb and index finger on neoprene.
2.
Wrap
hand around handle.
3.
Keep
a comfortable but firm grip.
4.
Make
small circles with wrists
|
Top of Page
|
|
Choosing
A Speed Rope
The right equipment combined with a good program makes all the
difference in receiving the maximum benefits from rope jumping. Train with
a Hyperformance rope that allows you to best simulate the speed, agility
and explosiveness required of your sport. A Hyperformance speed rope is
designed specifically for both young and mature athletes at the proper
weight and thickness to maximize the ropes aerodynamic properties. It is
light weight and responds to quick directional change and makes it easier
to learn the basic techniques. Hyperformance speed ropes can comfortably
turn at 180 - 300 RPM (revolutions per minute) for maximum training value,
allowing you to train the way you want to perform in your sport or fitness program.
Top of Page
|
|
Correct Jump Rope
Technique
1. Hold handles with a firm grip, elbows close
to sides.
2. Make small circles with wrists while turning
the rope.
3. Keep torso relaxed, head erect and look
straight ahead to keep balanced.
4. Jump only high enough to clear the rope,
with light ankle knee motion.
5. During jumping, the rope should touch the
surface lightly.
6. Never sacrifice good jumping form for speed!
Remember: the key to
effective jumping is to be light on the balls of your feet.
Top of Page
|
Sports
Specific Training Jumps
|
 |
|
 |
|
 |
Basic
Bounce Step
Jump only high enough to clear the rope (one inch) and land lightly
on the balls of your feet.
Backwards Jumping
(no illustration)
Begin with the rope in front of your feet. Turn rope backwards. When
the rope hits the ground behind your feet, jump up and over the
rope.
|
|
Alternate Foot Step
(jogging step)
Jump with alternate foot, lifting knees up, like jogging in place.
Do not kick feet back.
High Step
Same as Alternate Foot Step. Bring knees up to waist level. Keep
back straight.
|
|
Side
Straddle
Begin with Basic Bounce Step (feet
together) on first swing. Jump with feet shoulder width apart on
second swing. |
|
|
|
|
 |
|
Forward Straddle
Jump with one foot forward in a straddle position on first swing. On
second swing switch feet. Move feet only a few inches apart |
|
Skier’s Jump
Jump a few inches to the right on first jump and a few inches to the
left on the second jump.
Alternate. Keep feet together and torso straight ahead. Result
should look like a skier’s slalom.
|
|
Bell Jump
Jump a few inches forward. Jump a few inches back. Result should
look like the
|
 |
|
 |
|
 |
|
Half Twister
Bounce jump and twist lower body to the right. Jump with body facing
forward. Jump and twist to the left. Only twist lower half of the
body.
11. Full Twister
Bounce jump and twist lower body to the right. Jump and twist to
the left. Eliminate the jump with body facing forward.
|
|
X Foot Cross
Jump to Side Straddle on first jump. Cross one leg over the other on
second jump. Then jump with feet landing shoulder width apart again
on third jump. Cross opposite leg over other. Alternate. |
|
Forward Shuffle
Extend one foot forward a few inches with knees straight, alternate
feet and keep upper body straight.
Backward Shuffle
Extend feet back, bending knees at 90 degrees angle, alternating
feet. Movement resembles a low kicking motion.
|
 |
|
 |
|
 |
|
Arm Criss Cross
Swing rope around and cross arms at waist level, extending arms to
sides to create a wide loop to jump through. Uncross on second jump.
Alternate on every other jump. |
|
Side Swing
to Jump
Swing rope to the right, then swing rope to the left. Now, open rope
by extending right arm to the right. Jump through the loop. |
|
Double Under Jump
Jump a little higher than Basic Bounce Step. Turn wrists quickly to
let rope pass under your feet twice in one jump. Keep head straight
and torso relaxed for good jumping form. |
|
Top of Page
|
|
Storing
Your Rope
After your
workout, hang your rope over door, hook, etc., to ensure a tangle free and smooth turning rope for
your next jumping session.
Top of Page
|