| PRACTICE
MAKES PROGRESS! |
| If
it has been awhile since you’ve jumped rope, don’t worry!
You will be the one who will see the most progress and the quickest!
There are two skills that just keep getting better and better
when jumping rope: CARDIOVASCULAR ENDURANCE and COORDINATION!
You may be starting at the very beginning with both or maybe you
already feel inept at one. A great program to help you see your
results in both is to keep a journal and mark your progression. |
| ENDURANCE:
Whether you are naturally trained for anaerobic or aerobic conditioning,
jumping rope will help your heart pump more efficiently regardless.
It doesn’t matter how much time you have. Just start jumping!
Put a clock in front of you with a second hand on it. Start with
ten seconds at a time with a ten second rest. Then move to twenty
seconds with a twenty second rest....and so on ...and so on! You’ll
be moving to minutes sooner than you think! |
| COORDINATION:
Once you have mastered jumping for approximately twenty seconds
at a time with a two foot landing, it’s time to move on to
some more challenging moves. The reason is two fold: you want
to keep challenging yourself physically with coordination tests,
and challenge yourself mentally do to the great boredom factor.
Try: |
| Two
footed landing with double hop between jumps |
| Two
footed landing with single hop between jumps |
| Single
footed landing: 8 each side, 4 each side, 2 each side,
single each side |
| Jog
knees up high |
| Jog
with hamstring curl |
| Scissor
legs on landing (front and back with switch) |
| Jumping
jack legs on landing (out and in) |
| Jumping
BACKWARDS |
| Double
jump (two spins of the rope with one hop) |
| Cross
Overs (cross arms and jump and uncross over head) |
| Swing
rope side to side and jump in between |
| Boxer’s
shuffle fast and slow |
| |
|
| You
may incorporate a jumproping workout routine in with your weightlifting
or other cardiovascular exercises. Jumping to the beat of music
and slowly speeding it up is a great way to challenge yourself
even more. |
| Jumproping
is simple, easy, and fun. If you keep it by your bed and you are
forced to trip over it or at least look at it every morning when
you wake up or every night before you retire, it may remind you
to pick it up for as little as five minutes. |
| Hey,
we understand. It’s almost the 21st century. Gone are the
days of the 9 to 5 job with dinner on the table at 6:00; now some
of us don’t get home until 7:00 or 8:00 and dinner is bought
and eaten just in time to watch the 11:00 news and jump into bed
to be ready for work the next day. Who has time to set aside to
work out? Now you know, we all do! It doesn’t really matter
what or how long you do it, just that you do something! But you
might want to resist the urge to hang upside down on the monkey
bars or pick up a game of dodgeball with your neighbor for now.
|
