Jump Rope & the Soleus Muscle

The soleus muscle is located above the back of your ankle. It contracts and releases, providing you with the ability to jump, and it also plays a role in returning the blood from your legs back to your heart during a jump rope session. Like other muscles, the soleus functions best when it is warmed up before exercise, stretched to prevent tightness and strengthened for optimal force production.

  1. Knowing Its Critical Involvement

    • Rope jumpers know that to perform their best, there are three essential phases to the activity: load phase, flight phase and landing phase. The soleus is involved in each phase of rope jumping. As you begin your session, you balance your body's weight on the balls of your feet and slightly bend your knees. The soleus provides support for your body's weight. As you propel your body upward, your soleus contracts to produce the force you need to jump. Finally, your soleus helps to reduce the impact of landing as you return to the ground after a jump.

    Warming It Up

    • Warming up your soleus muscle before rope jumping maximizes performance and protects you from injury. Five to 10 minutes of light cardio, like walking or jogging, gets your entire body ready for activity. If you want a more soleus specific warm up, begin with slow jumping jacks. Increase the pace and size of the jumping jacks as your body warms up. To start, repeat 20 to 30 jacks.

    Stretching It Out

    • Stretching your soleus is a key component to keeping it healthy because it lengthens it after it has been tightened and also prevents post-exercise soreness. To practice stretching, begin by standing arms-length away from a wall, facing the wall. Place your hands on the wall at shoulder-height. Stagger your legs one in front of the other and lean forward. You'll feel a slight stretch in your back leg. To target the soleus muscle, bend the back leg slightly. Hold the position for 30 seconds to one minute and repeat three to five times per day.

    Strengthening for Power and Protection

    • By strengthening your soleus you'll build muscle to produce a greater amount of force, while also protecting yourself from injury. To practice strengthening the soleus try a single leg squat. Begin in a standing position with your feet hip-width apart. Shift your weight to your right foot and focus on tracking your right knee directly over your right toes as you lower your body. Bending your right knee to 90 degrees, straighten your right leg back to standing and repeat with your left leg. Complete 10 to 12 repetitions.