Skipping or - for American readers - jumping rope, is as staple exercise in three places – a Crossfit gym (AKA box), a boxing gym, and a primary school playground. My brother often teases me about skipping – “it’s for little girls” he says. But he’s missing out on some fantastic benefits:
Still, jumping rope is worth it – it ticks all the boxes, you can do it virtually anywhere, and a great jump rope (hint – the Beast Rope by Beast Gear) represents great value as a conditioning tool.Sadly, many coaches outside of boxing, MMA and Crossfit simply don't skip. It’s perceived as “not cool”. Instead, they teach complicated and unnecessary exercises and drills to build agility and coordination. Well, I happen to think this looks pretty cool:
There is no better warm-up prior to training than some simple skipping. Skipping increases core/muscular temperature, primes the tissues of the legs for work and gets you into the coordination and athleticism sweet spot before you start working hard.
It’s really difficult to injure yourself while skipping. If you mess up, you might stub your toe or whip your calf. You stop, dust off and start again. It’s pretty much impossible to get injured beyond that!
Compared to something like sprinting, which is a technical and learned movement. Sprinting requires tight coordination under excess fatigue and therefore the potential for injury is higher – twinged back, snapped achilles, pulled hamstring…
Whether you are a boxer, rugby player or powerlifter – skipping is an ideal option for developing the speed, agility and coordination for your sport.
You wouldn’t jump directly into maximal effort would you? No; it would be irresponsible to go straight into sparring, sprint drill, or heavy lifting without first practicing and conditioning your body tissues for impact and work.
Skipping is exceptionally effective for patterning and movement prep. Don’t snap your Achilles in sparring or twang your hamstring at rugby training - use the jump rope as a warm-up and conditioning tool to prepare yourself for movement
Being strong and fast is awesome, but it means nothing if you don’t have coordination. Skipping builds coordination which you need to express your strength and speed effectively.
Using a speed rope is a sure fire way to improve both coordination and conditioning – two key components for any sport. For beginners, expect a challenge. Regardless of how fit you are, it can be frustrating to start and it takes time to become skilled at skipping. Do not allow this frustration to stop you. Skipping is too good a tool for that. Skipping will help you develop as an athlete.
BEAST YOUR GOALS.
Next time we’ll look at rope adjustment and how to start off skipping. Meanwhile be prepared, be a beast, get your Beast Rope here.
We’ve put together the ultimate skipping guide so you can get the best from this champion of conditioning! AND there’s a voucher code for 10% off the Beast Rope – the fastest, smoothest speed rope around.
Take the eBook anywhere: on your phone, kindle or tablet and start blasting out more double unders – just pop your email address in the box and we’ll send you the book!