Benefits Of Skipping Rope
One of the obvious jump rope benefits are increased heart rate and cardiovascular strength when used to complete a high intensity jump rope workout routine. The massive amounts of energy used by the large muscles in the thighs and legs will cause the body to fatigue the longer the jump rope workout routine is continued. Improved coordination, foot speed, and agility are additional jump rope benefits athletes will achieve by regularly executing a jump rope workout routine during a training session. The small amount of space and quick sets can also make jump rope workout routines an effective small group or team training exercise to add to a circuit, use as a warm up, or use as a burnout at the end of a training session.
Jump Rope Benefits For Athletes
Jump rope benefits which are specific to athletes include increased vertical jumping, increase speed and agility, along with foot speed. Although some of these jump rope benefits were briefly discussed in the previous section this portion will focus on how the Kbands Speed Jump Rope can actively enhance athletes athletic output by strengthening the bodies natural producer of powerful and explosive movements.
The mechanism inside athletes bodies which produces power (combination of speed and strength) and explosive movements during athletic movements in known as the stretch shortening cycle. One of the jump rope benefits from performing jump rope workout routines is the intense training and optimization of power in the human body. This explosive response is produced by energy being stored in the calves and quadriceps then rapidly being released during explosive movements like jumping or running. We will use jumping as an example of how the stretch shortening cycle works. When a basketball player is running down the court and goes directly from his run into a jump he is using his forward momentum, from the running movement, and transferring that energy into the muscles of his calves and thighs. This energy dissipates very quickly which is why it is only effective for quick movements. As the athlete jumps into the air the stored energy in the legs and thighs is quickly released allowing for more energy to be used to power the athlete into the air.
One way athletes and coaches can increase the stretch shortening cycles energy output is by actively increasing the storage capacity of the muscles responsible for holding and releasing the quick bursts of energy. A proper jump rope workout routine allows the legs and thighs to rapidly go through the stretch shortening cycle, training the body to strengthen and store more energy in these muscles resulting in greater athletic output from athletes.
Athletes who go through their jump rope workout routine and practice being quick of the ground, working off the balls of their feet, and perform different and challenging variations of several jump rope workout routines will see increased benefits and improvements in overall athleticism.
Kbands Speed Jump Rope Workout Routine Set Up
The 4x60 Jump Rope Workout Routine is a simple drill for athletes and coaches to set up requiring a Kbands Speed Jump Rope and enough space for athletes to comfortably jump rope without running into walls or other athletes.
To begin the 4x60 Jump Rope Workout athletes will need to correctly size their Kbands Speed Jump Rope. To correctly size their Kbands Speed Jump Rope athletes will stand on top of their Kbands Speed Jump Rope with both feet and pull the handles up their sides directly against their body. The Kbands Speed Jump Rope should come about halfway between the athletes chest and belly button allowing 6-24 inches of separation as the Kbands Speed Jump Rope passes over the athletes head. To maximize the jump rope benefits the length of the Kbands Speed Jump Rope should also be based on the skill level of the athlete and the intensity of the jump rope workout routine. Slower routines involving younger athletes should allow more distance as the Kbands Speed Jump Rope passes over the head while faster, more intense jump rope workouts should allow less distance at the top of the rope swing. Shorter distances mean faster jump rope workout routines and increased jump rope benefits in speed and quick explosive movements.
4x60 Jump Rope Workout Routine
After athletes have correctly identified the length of their Kbands Speed Jump Rope they will find an open space and prepare to execute the four jump rope exercises which make up the 4x60 Jump Rope Workout Routine. Each portion of the 4x60 Jump Rope Workout Routine will be performed for one set of 60 seconds. During those 60 seconds athletes goal should be to complete as many repetitions as possible, take 40-50 seconds of recovery and begin the next section of the 4x60 Jump Rope Workout Routine. Athletes will begin by completing 60 seconds of the two legged jump (traditional jump rope movement) hopping off the ground with both feet and trying to build momentum and speed with the Kbands Speed Jump Rope. After 60 seconds of the two footed jump athletes will move into a single leg jump. The single legged jump is the most challenging portion of the 4x60 Jump Rope Workout Routine and younger athletes need to find a rhythm and attempt to perform the single legged jumps for as much of the allotted time as they can. As athletes age and become more familiar with jump rope workout routines they should actively attempt to increase the speed of the single legged jumping portion of the 4x60 Jump Rope Workout Routine. After one 60 second round has been completed on each leg athletes will move into the final portion of the Jump Rope Workout Routine in which athletes will run in place, alternating which foot strikes the ground while skipping over the Kbands Speed Jump Rope. The final portion of the drill requires rhythm and timing as athletes work off the balls of their feet and quickly get their feet on and off the ground (similar to a running motion).
Athletes can go through the 4x60 Jump Rope Workout Routine 1-2 times if being used as a speed and agility drill or a burnout conditioning drill at the end of a training session. Athletes will also see the benefits of skipping rope by performing one set of the 4x60 Jump Rope Workout Routine as a warm up at the beginning of a training session.