Adaptations for Jump Rope

Adaptations for Jump Rope

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One of the many benefits of jumping rope is that you can do it almost anywhere.

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Jump ropes aren't just for kids on the playground. Using a jump rope as part of your weekly fitness routine is an excellent way to increase your heart rate and burn calories. In fact, reports that a person weighing 160 pounds could burn more than 400 calories with just a half hour of jumping rope. It's also a versatile piece of fitness equipment, and there are a number of adaptations you can use to change up your jump rope routine.

Basic Adaptations

There is some skill involved in jumping rope, and if you haven't done it in a while, you may want to brush up on your jumping technique. Start with the basics and just get familiar with the rope and jumping or skipping over it. Once your movements are more fluid, you can start incorporating adaptations, such as jumping backward, scissoring your legs or alternating your foot patterns. Try jumping with high knees or jumping on one foot at a time. After you've mastered the basic adaptations, you're ready for a more intense jump rope workout.

Jump Rope HIIT Workout

A high intensity interval training, or HIIT, workout alternates between sessions of rope jumping with three resistance exercises. Start with two minutes of forward lunges with alternating legs and then jump rope at an easy pace for three minutes. Hang on to your rope for one minute of torso twists. Do these by extending your arms to either side at shoulder height and holding your rope firmly in both hands. Squat down, then rotate to one side. Return to standing, squat and rotate to the other side. After the twists, jump rope at a moderate pace for two minutes before doing one minute of mountain climbers. Jump rope quickly for one minute and then repeat minutes zero through 10. Do two more minutes of alternating lunges before ending the workout with three minutes of jumping rope at an easy pace to cool down.

Total Body Jump Rope Routine

Jumping rope works most of your major muscle groups, but a dynamic routine that uses a variety of exercises will give you a total body workout. Start by placing your jump rope on the floor lengthwise and straddling one foot on either side. Perform a fast football drill, quickly jumping from one side to the other for 20 seconds. Drop down to one side of the rope for five push-ups. Return to standing for one minute of squat jumps over the rope, which you do by landing in a squat position for each jump. Continue with high knees to work your legs; do these for one minute by bringing up one knee as high as you can as your other foot skips over the rope each time it comes around. Reverse this movement for one minute of rope runner, where you bring one heel behind you to try and touch your butt as the other foot skips over the rope. End the workout with the zigzag by placing the rope lengthwise on the floor and jumping forward and back diagonally across the rope for one minute.

Partner-Assisted Adaptations

You'll need a couple of workout buddies for these moves. Try the hurdle jump, where your friends each hold an end of the rope to create a hurdle. Step back a few paces to give yourself a running start for this explosive move and then leap over the jump rope. Use the same position for the high jump, starting with the rope positioned at about knee height. Take a running start if you need to and then jump over the rope with both feet. For each repetition, raise the rope a little more until the height becomes too challenging. Do side rope hops from the same position, but jump sideways back and forth over the rope.