MY SPORT
Racquet Sports Stick
Sports
Water
Sports Other Sports
Ball Sports
Track & Field
Ice
Sports X-treme
Sports
Mat Sports
Cycling
Snow Sports
Boxing
Equestrian
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ROPE JUMPING FOR
CHAMPIONSHIP PERFORMANCE
My jump rope program is designed to help produce a synergistic
effect among athletes' quickness, speed, strength, endurance and timing and to
optimize the advantages of all of them. This synergy will create the edge
in performance that makes the difference between wining and loosing. In
the end it's about getting the edge and holding it long enough to win. And
that edge doesn't have to be much. One point, a fraction of a point.
One second, a fraction of a second. Not much time and space.
Championship performances are determined by times that can be measured in blinks
of an eye, snaps of the fingers, or the length of a car key. But that may
be the difference between placing first and second place, gold or silver.
There are many great athletes who's sports careers have been
greatly enhanced by the jump rope. Mark McGuire, Mohammed Ali, Emmit Smith
and many Olympic Gold Medallist are only a few.
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JUMP
ROPE IMPLEMENTATION
Off season
The athlete should use this period to learn the fundamentals of
jumping and maintain a fitness conditioning program. Learning how to jump
in the off season serves to keep the athlete in good condition, prevents
injuries and eliminates waste of practice time in the pre and in season.
Pre season
As one enters the pre season a jump rope program should strive
to simulate the sport in form and content. There should be more emphasis
on specific foot patterns speed and power.
In season
The athlete should have developed a peak anaerobic and aerobic
fitness level with the rope. The goal should be to maintain gains by incorporating
jump rope 2 - 3 times a week as a conditioner and daily warm up.
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Racquet
Sports
(Tennis, Badminton, Table Tennis,
Racquet Ball
etc.). A jump rope program will help with eye, hand and foot coordination,
quickness of hands and feet for serving, receiving and approaching the
ball. Jump rope will also help improve lateral, horizontal and vertical shifting
capabilities, endurance of hand and wrist muscles for effective gripping
strength for better racquet control.
My Sport
Ball
Sports
(Basketball, Football, Soccer,
Baseball, Softball etc..) Jump rope will help to improve the athlete's
rhythm and timing and acceleration of jumping leaps, start speed and quickness
in small areas. Greater leg, ankle, knee and foot strength, better eye
hand foot coordination, endurance and stability for throwing, blocking, shooting
and holding onto or knocking ball away. Gripping strength for dribbling,
holding on to, catching or throwing the ball.
Rope jumping requires the athlete
to remain on the balls of the feet, which also reinforces the Universal Athletic
Position. This position of readiness, enables the athlete to move quickly
in different directions on the field or court.
My Sport
Mat
Sports
(Wrestling, Judo, Gymnastics,
Martial Arts etc.). The competitive athlete can receive benefits that go
hand in hand and feet to feet with the sport. Jump rope improves quickness
in hands and feet, keeps the athlete on the balls of the feet for executing
quick take downs, kicks and tumbling movements. It also strengthens the
hands and wrists for effective hand locks on opponent, gripping of bars and
objects. Jump rope strengthens ankles, feet and knees for high impact
landing, balance, coordination, aerobic and anaerobic capacity and is a very
efficient calorie burner for weight control.
My Sport
Boxing
Do you remember
how Mohammed Ali and Sugar Ray Robinson could work a crowd with their magic rope
jumping skills?
Rope
jumping is synonymous with boxing. Many of our legendary boxers of the
past and present, such as Mohammed Ali, Sugar Ray Leonard, Robert Duran, Oscar
De La Hoya, Mike Tyson, Evander Holyfield and many more has made the rope an
integral part of their pre fight training program.
To
get the most out of your jump rope training, the sessions should simulate the energy
requirements of a boxing round x the number of total rounds in the contest.
Boxers need to concentrate on sprint and power jump rope training techniques
such as double unders and alternate footstep. If you are training with a
heavy rope only, start to incorporate the speed rope to serve the same purpose
as going from the heavy to speed bag.
Rope
jumping can improve your cardiovascular fitness to keep you moving with lots of
explosive energy. In addition, rope jumping helps to improve the footwork
that is so crucial to a champion boxer. Boxing requires the athlete to
remain constantly on the balls of the feet. By jumping rope, you will
reinforce the position of readiness, a position from which you can easily move
in any direction for both offensive and counter attacks. Your jump rope
program will improve reaction time, balance, coordination, rhythm, hand and foot
speed and strengthen hands, wrists and forearms.
My Sport
Stick
Sports
(Field Hockey, La Crosse
etc.) Jump rope improves gripping strength and endurance of wrist and hand
muscles for effective stick control over the course of the game. It
develops knee and ankle strength for quick turns and and stops, as well as
quickness of hands and feet for offensive and defensive movements.
My Sport
Track
and Field
Jump rope improves balance when
going around turns, explosiveness, start speed, vertical acceleration and anaerobic
conditioning. It improves knee, ankle, foot strength and concentration for
maintaining the winning edge.
My Sport
Cycling
(Sprint, Road, Mountain
etc.). Jump rope improves gripping strength for steering and holding onto
wheel. it improves endurance and strength for shoulders, knees and ankles
as well as quick feet, sprint.
My Sport
Equestrian
Jump rope will help to strengthen
the legs, back and stomach muscles needed for riding on a horse. It will
develop the kinesthetic awareness needed for body control during riding and
jumping. Jump rope conditioning is an effective way to develop endurance
and stamina. It also develops strength in the wrist and hand muscles for
gripping of the reins over the course of competition and training.
My Sport
Water
Sports
(Swimming, Water Polo, Diving,
Synchronized Swimming etc.) Water sports require a very well developed
lung capacity. Rope jumping helps to improve anaerobic conditioning for
sprinting, explosive movements for better turning and pushing off the wall
/spring board and start speed. It also improves rhythm, timing and concentration.
My Sport
Ice Sports
(Figure Skating, Precision
Skating, Speed Skating, Hockey etc.). Jump rope serves as an
excellent total body warm up to stretching exercises before going on the
ice. It develops knee and ankle strength, balance, coordination,
explosiveness and timing for jump or turns and quick foot movements.
Skating is sport that requires
great conditioning, balance, coordination, agility, speed and quickness.
Rope jumping can help to develop all of these elements for the winning
edge. A jump rope is easy to travel with and convenient to bring out at
the rink. It is a superb way to raise the heart rate and warm muscles.
The excellent hand foot
coordination that rope jumping develops, will help in performing intricate
routines and finesse moves in all forms of skating.
My Sport
Snow
Sports
(Downhill Skiing, Cross Country
Skiing, Bobsled, etc.). Jump rope improves balance, coordination, leg,
knee and ankle strength for take off and landing movements. It develops
explosiveness for jumps and it also develops over all conditioning for the
sport.
My Sport
Other
Sports
(Dancing, Bowling, Golf,
Shooting, Archery etc.). Jump rope improves over all conditioning for
better muscle relaxation during shooting, rhythm and timing for arm swing
motions and dance movements, explosiveness for jumps, turns and spins, endurance
in the hand and wrist muscles for holding on to objects, eye hand coordination
and reaction time.
My Sport
X-treme
Sports
X-treme sports involve incredible
stunts and acrobatic movements. Jump rope will improve every aspect of the
performance from a psychological to a physiological perspective. Rope
jumping will improve balance for performing stunts, quickness in the hands and
feet for intricate movements. It will improve wrist, knee, ankle and foot
strength for gripping objects and for take off and landing phases. Rope
jumping will strengthen the knees to prevent injuries from sudden stops, from
landing and take off phases. It also improves explosiveness for jumping,
better eye hand coordination, reaction time and over all fitness level.
My Sport Top
of Page
The Jump Rope is Every Athlete's Best Training Partner. It is by far the
best exercise method for athletes because it develops cardiovascular fitness and
sports specific skills necessary for championship performances, in a short time
period. To receive the maximum benefits from your jump rope program, 
