Jumping rope is a FUN way to get in a workout and be more active almost anywhere.

This extremely effective and efficient form of cardiorespiratory exercise doesn’t require much space, equipment, time or creativity.

Jump Rope

Jump Ropes Are…

Inexpensive

Jump ropes are a relatively inexpensive piece of cardio equipment, ranging in price from about $4-16.

Easy to Use

They are relatively easy to use…even for beginners.  Jump ropes are an excellent equipment option for both indoor and outdoor workouts.

Portable 

They travel well taking up very little space and can be used almost anywhere.  Portability and ease of use can really help you commit to working out wherever you go, regardless of how much time or space you have.

Jumping Rope…

Can help improve your coordination. 

It’s a cyclic activity…meaning it is performed at a steady, regular cadence and rhythm which improves coordination between your eyes, feet and hands.

Can help improve your cognitive function. 

Jumping rope involves learning new motor patterns, which improves the nervous system communication between your brain, wrists and lower leg muscles.  This can help improve overall cognitive function…an important benefit as we age.

Increases the elasticity and resiliency of lower-leg muscles.

Activities such as jumping rope strengthen calf muscles and improve the elasticity of surrounding tendons and fascia, which can reduce the risk of lower-leg injuries.

Can help you kick it up a notch

Try adding a jump rope station to increase the intensity of circuit-training workouts.

Strength-training workouts that alternate between different muscle groups can increase heart rate and provide a cardiorespiratory benefit.

It’s Easy to Start…

  1. Purchase or borrow a jump rope.
  2. Get a timing device. Use a timer, phone, stopwatch, fitness tracker a clock.
  3. Remember to Track

Track your time in the way it works best for you.  You can jump one time/day or multiple times/day, etc.  I’ll want to see your total time for the two weeks of the session.  So, just remember to track your time for each day from June 4 – June 17.

Warm Up…

Perform a quick warm up to prep the muscles and connective tissues of your lower legs.

  1. Without using the rope – perform 8 to 10 jumps
  2. Rest for 30 seconds
  3. Repeat steps 1 & 2 two more times

Technique Tips…

Wear comfortable clothing and athletic shoes.

Always start with good posture!

  • Shoulders back and down
  • Chest lifted
  • Abdominals tight
  • Spine aligned with neck and head

Split Leg Jumps

Start with your right foot forward and left foot back. As you jump, move your left foot forward and right foot backward before landing.

Frontal Plane Jumps

Alternate jumps…start with jump from shoulder-width apart then jump to move feet directly under the hips.

Rope Jumping Ladder

This traditional jump rope technique is where you take off and land on both feet at same time.

Single Leg Jumps

To perform this jump, take off and land on one foot at a time.

Split Leg Jumps 

Start with right foot forward.  Then, switch to left foot forward while in the air.  Continue to alternate feet while jumping.

Running in Place

While jumping in place, alternate between right and left foot.

Get Started!

Now…set your timer and GET JUMPING!

Cool Down…

Calf Stretch:

  1. Face forward toward a wall.
  2. Place both hands on a wall.
  3. Lean towards the wall placing your left leg in front of you with a slight bend.
  4. Place your right leg straight back behind you.
  5. Keep your hands on the wall and press the right heel into the floor while keeping the knee fully extended.
  6. Keep your hips and shoulders facing forward towards the wall.
  7. Hold for 30 to 45 seconds and then repeat.
  8. Reverse leg positions and do 2 sets.

Quadriceps Stretch:

  1. Stand upright with your abs tightened.
  2. Lift your right foot behind you.
  3. Gently grab your ankle with your right hand and gently move your heel towards your glute.
  4. Keep a slight bend in your supporting leg.
  5. Try to keep your right knee close to and in line with your left knee.
  6. Hold for 30 seconds.
  7. Switch to the left leg and repeat steps 2-6.

Earn Bonus Entries in to the Drawings:

Let us see how much fun you’re having!  Send your pic or video jumping rope to Coach MJ at [email protected] or using the instagram hashtag #AHCASummerChallenge and tagging @coachingbymj.

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