Often overlooked as an effective training tool, jumping rope can benefit an athlete of any sport.  Jump rope training has many positive benefits that can enhance an athlete’s performance, including: increased speed, improved agility, better reaction times, increased explosiveness, improved endurance, improved posture, better hand-eye coordination, better balance, improved concentration, and increased strength.

One of the best things about jump rope training is that it cannot be completed without good form and technique.  The athlete is instantly aware if his or her form is off when the rope comes into contact with a foot or shin.  The athlete must perform the exercise with good form and technique in order to complete the movement.  As with any exercise, being in good form and executing with proper technique allows the athlete to achieve greater performance gains that will ultimately translate to the field of play.  With jump roping, poor technique cannot, and will not, be reinforced.

You can incorporate jump rope training into your program in a variety of ways depending on your goals.  Use it as a warm-up or cool down, to work on foot speed, to enhance your agility, to build your conditioning and endurance, or to help you with your coordination.  Here are a two basic jumps to master in order to be a more efficient jump roper:

1.  Basic Bounce – Two feet jumping together with one jump per swing of the rope.  Land lightly on the balls of your feet with your knees slightly bent.  Be sure to have a good handle on this basic jump before progressing to others.

2.  Alternating Feet – Single foot jumping, alternating one foot then the other (similar to running in place).  Should be performed with one jump per swing of the rope.  Land lightly on the ball of your foot with your knee slightly bent.  Continue by alternating feet with every turn of the rope.  Be sure to lift the knees forward so as not to catch the rope on a foot that is behind the body.