Jump Rope Training - Part II



By Ross Enamait - Published in 2007




Full Video Demonstration Provided Below





A few years ago, I published an introductory article on jump rope training (Part I).
Since writing the original piece, I've received several questions
regarding various aspects of rope training and rope selection. This
article will address many of these questions, and provide another
sample video with demonstrations of several easy to learn rope skipping
techniques.



Selecting A Rope




One of the most common questions that I've received is in regards to
rope selection. There are many different rope styles to choose from. A
few examples include:

1. Weighted ropes
   
2. Speed ropes
   
3. Beaded Plastic Ropes
   

Personally, I recommend a lightweight speed rope. Speed ropes are
inexpensive and excellent for conditioning and coordination. Many
weighted ropes are also fast, but not as effective when performing
various criss-cross drills.

If you wish to incorporate resistance into your rope work, I suggest
wearing an inexpensive pair of wrist weights. This option will allow
you to maintain the speed of the lightweight rope, and will not
interfere with various tricks that you wish to perform. Many weighted
ropes are bulkier in nature, thus not as effective for advanced turning
styles. You can have the best of both worlds by adding weight
separately.




As you can see, it is easy to add one or two pounds to each arm. In the
video below, I begin with a demonstration of rope work with wrist
weight resistance. As you will see, the weights do not affect the
turning speed of the rope. The addition of weight is an effective way
to develop muscular endurance in the shoulders and arms. Many fighters
struggle with endurance in the shoulders. Weighted rope work is one
solution to this problem. You do not need to add weight to each rope
workout, but occasional use is certainly effective.


Purchasing A Rope

Many readers of the site have asked for recommendations regarding speed ropes. There are many options with considerable differences in price. Fortunately, you don't need an expensive rope. In the video below, I am using an inexpensive Everlast speed rope. I bought this rope for $5.99 at a local sporting good store. There are faster ropes available, but the turning speed is certainly fast enough for most users.

As for the durability of these inexpensive ropes, a simple modification
can help extend the life of your rope. One of the keys to rope
longevity is determining potential areas of breakage. With most
inexpensive ropes, you need to look out for where the handles meet the
actual rope. Many handles will slowly degrade the rope with regular
use. The handles eat into the rope until it finally snaps.

You can prevent this problem by taping the areas where the handle meets
the rope. I use strong electrical tape to correct this problem. Start
by pulling the handle down the rope, so the ends are exposed. I then
wrap the area that will be exposed to handle wear.


As you can see above, I have taped the ends, and then pulled the handle
back over the taped area. If your tape starts to wear, it is easy to
replace. This will prevent the actual rope from experiencing wear and
tear.

The image to the left shows how one end has worn down, while the other handle is still in perfect condition. The arrow points to the worn area (where the rope meets the handle). I used this rope for approximately 6 weeks. One end was taped (right side), while the other end was not protected. Clearly, the taped side has held up very well.

Customizing Your Rope



Rope length plays an important role in determining the speed of your
rope. Many users will need to trim up to a few inches from their rope.
If your rope is too long, you can use one of the methods below to
customize the rope to your body.

Perhaps the easiest approach is to tie a knot directly under each handle. This option comes in handy if you are using a rope that is not your own (ex. a gym rope).

Another option is to snip the end of your rope, and then tie a small knot. You will then pull the knot down into the handle. The knot will prevent the handle from slipping off of the rope. You should do this to each side to ensure an evenly balanced rope.

Higher end ropes are often much easier to customize in terms of length. The Ultra Speed Cable Rope is one example. You can quickly snip off any excess rope and then re-secure the handle. This particular rope is by far the fastest rope that I have used. Please note that I have NO affiliation with this company. I did not demonstrate this rope in the video simply because I wanted to highlight an inexpensive store-bought rope. The Ultra Speed Cable Rope is much faster than the Everlast rope however. It is also inexpensive at only $11.95.

Another excellent speed rope comes from Buddy Lee who is certainly the master of jump rope training. You can expect to pay a bit more, but the rope is definitely top notch. The rope is also very easy to customize in terms of length.

Video Overview



The video below provides a few demonstrations of some easy to learn
rope skipping techniques. Many readers have asked to see these
techniques isolated, rather than mixed together in a freestyle routine.
For this reason, I have included some brief clips of a few variations.


First however (as mentioned above), I begin with a
demonstration that shows how wrist weights can be added to the rope
without detracting from turning speed. I've mixed together a few
variations to highlight that the weights do not interfere.

Following this demonstration, I have then separated a few turning
techniques that are fairly easy to learn, and useful additions to any
conditioning workout.

1. 
   Sprint In Place - The first variation
   is the easiest to learn. This is a basic sprint in place turning style.
   The emphasis is on turning speed, and high knee action. Your goal is to
   turn the rope as fast as possible, while simultaneously lifting the
   legs as fast as possible. Although this variation may not have the
   "flashy" look of some other techniques, this is perhaps the best
   turning style that you can use for interval training. Keep it simple,
   and focus on a top speed effort.
   
2. 
   Double Unders - Next, I demonstrate the double under. As mentioned in Part I,
   to perform a double under, you will make two turns of the rope for
   every one jump. Keep the feet together, jumping with both feet at the
   same time. Stay light on your feet, once again striving for a top speed
   effort.
   
3. 
   Sprint In Place With Criss-Cross - To
   add a little variety, you can incorporate a criss-cross turning motion
   with the rope while sprinting in place. This is a useful variation if
   you wish to mix things up and focus on coordination (along with
   conditioning)
   
4. 
   Double Unders With Criss-Cross - The
   criss-cross is then added to the double under. This variation is also
   excellent for coordination and conditioning. It can be slightly
   frustrating to learn, but is actually not too difficult once you have
   mastered variations 2 and 3. We have had amateur fighters come into the
   gym with no jump rope ability who were able to perform this variation
   with ease after a few months of practice.
   
5. 
   Crossing The Rope In Front of The Body
   - In the final sequence, I demonstrate a few variations of crossing the
   rope in front of the body. This variation is used to incorporate some
   added rhythm and coordination within your main rope workout. You can
   cross the rope with almost any turning style (ex. in between double
   unders or in between a sprint in place sequence).
   

tr> Jump Rope Summary As you can see within the video above, you do not need an expensive rope to benefit from this highly effective modality. All athletes can benefit from the conditioning and coordination that will come from regular rope work. If the rope is new to you, expect some frustration, but also remember that practice is the mother of all skills. As an old proverb suggest, "A journey of a thousand miles begins with a single step." Don't let the rope get the best of you. It may be frustrating at first, but with regular practice, you can quickly master the rope. About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere interest in helping today's athlete in their quest for greatness. Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at ross@rosstraining.com http://www.rosstraining.com/articles/jumprope2.htm