Jump Rope Training Programs

Jump rope training programs can be excellent ways to get into shape. These programs are utilized by professional athletes as well as individuals who simply want to shed a few pounds. Jumping rope can give you a full body workout and do so in under 20 minutes. Best of all, you can perform any jump rope program both indoors and outdoors.

  1. Types

    • While every jump rope training program provides excellent cardiovascular exercise and can increase your endurance, there are specific programs geared to improve these areas. These are the most basic jump rope training programs. Others jump rope programs are meant to increase leg strength and speed. These programs take less time to complete but can tire you out in a hurry. Finally, there are also jump rope programs aimed at increasing hand-eye coordination and balance.

    Features

    • The most important part of the jump rope training program is, of course, the jump rope. There are different ropes one can buy depending on the type of workout you will be completing. Most cardio or endurance workout programs last for roughly 10 straight minutes. During that time, the jumper can jump straight up and down for a couple of minutes and then mix it up with a jogging or skipping motion. Power or speed jump rope training programs consist of a shorter workout where the jumper tries to finish a certain amount of reps within a set amount of time (could be one or two minutes). The jumper could also try to "double up" a rep, where he or she tries to twirl the rope all the way around twice while completing one jump. For coordination programs, the jumper can alternate back and forth between feet as well as use crossing the rope over the body while jumping over it.

    Benefits

    • Jump rope programs benefit practically every part of the body. Obviously, these exercises work out both the upper and lower legs. You can also utilize jump rope programs along with an abdominal program in order to get a six-pack. Jumping rope can also be a great way to work on your posture and increase back and shoulder strength. Your wrists will also get stronger from twirling the rope for ten straight minutes. Last but not least, these programs will help you lose weight, get a stronger heart and give you more energy.

    Warning

    • It is always important to consult a doctor before beginning any exercise program. Many people look at jump rope training programs as "wimpy" because jump ropes are often associated with children. You will be surprised at how quickly and how much these programs will tire you out. It's important to start slow when beginning a program until you get used to the rhythm of the jump rope. The last thing you want to do is hurt yourself stumbling over the rope because you aren't familiar with twirling the rope.

    Expert Insight

    • Always do leg, side and back stretches before and after any jump rope training program. It's also a good idea to switch things up while working out with a jump rope. As with jogging, jumping rope can get boring since you're doing the same thing for a prolonged period of time. Start with a slow-to-medium pace of jumping up and down for about two minutes, then jog while twirling the rope for another couple of minutes. Then, for a change of pace, see how many reps you can perform in one minute. To finish the program, cool off with another slow, straight-up-and-down jumping program.
      Remember the old saying: Jumping rope for ten minutes is equal to jogging for 30 minutes. You probably won't be able to complete a ten minute program when you first begin, which is fine.