Accessible and often overlooked. The Jump Rope is an extraordinary training tool to improve aerobic condition and work on the athlete's cardiovascular system. If you focus on progression, choosing this equipment is truly an add-on in any workout!
Jumping rope is an excellent aerobic exercise suitable for all ages and can be done anywhere, having a significant impact on athlete performance.
Therefore, in this article, we will focus on the Jump Rope and how it can be the perfect complement for any athlete.
Why should I include it in my athlete’s Training Plan?
The truth is that including a Jump Rope in a training plan is extremely beneficial, as it brings great results with just a few minutes of training. In fact, many Personal Trainers end up including the Jump Rope in plans for clients who have limited time, due to the long-term impact of this type of exercise.
Jumping rope involves almost all the muscles of the body, mainly working the quadriceps and triceps, with a substantial impact: a 2013 case study published by the American Alliance for Health, Physical Education, Recreation and Dance demonstrated that 10 minutes of daily jump rope training has the same effect as 30 minutes of running.
But there are other positive effects of jumping rope that you should consider when setting the training plan with your athlete:
👉 Jumping rope increases bone density
The impact of jumping rope goes far beyond burning calories. A meta-analysis of six different studies published in Sports Med concluded that the skeleton reacts positively to jump rope. Statistically, women who trained three times a week for six months increased their bone density, reducing the occurrence of osteoporosis.
👉 Improves motor coordination
This is a natural consequence of an exercise that requires constant movement. A study published in the Journal of Sports, Science and Medicine, conducted on pre-adolescent football players, concluded that those who regularly jump rope have better motor coordination and better balance than those who do not practice this exercise regularly.
👉 Jumping rope improves running speed
Yes, it’s true. Chilean researchers found a connection between jumping rope and running times. In races up to 5 kilometers, study participants showed improvements in jump performance, reactive strength, and running economy.
👉 Anywhere
Because it is a portable and compact piece of equipment, the jump rope can be used during short exercise sessions outside your regular training. It can be an excellent recommendation for times when the athlete cannot attend the session or is traveling and does not want to neglect physical exercise.
👉 Jumping rope improves mental health
We already know that sport has an extremely positive impact on mental health. But jumping rope has an even greater effect, reducing anxiety and improving attention and cognitive function. In a 2021 study, athletes who practiced this sport showed an increase in serotonin (the happiness and joy hormone).
👉 Jumping rope is for everyone!
Depending on the athlete’s health level, jumping rope is a sport recommended for all athletes. Depending on other conditions such as age or bone problems, practicing jumping rope can help prevent other issues like osteoporosis or serious injuries.
Final considerations
Introducing jump rope into the training plans you promote is an incredible add-on that will necessarily translate into an added advantage for your athlete.
They will have access to an extremely complete exercise that is relatively easy to perform and will help them reach their goals.
At BOOMFIT, this is also our motto: helping to achieve the goals that all fitness professionals set out to accomplish. That’s why our team is always ready to assist you: contact us and we will find a solution from our portfolio with over 350 available pieces of equipment.
Happy training!
