Using a jump rope during your training can be a very good cardio activity. It will increase the strength of your circulatory and respiratory systems. It’s pretty easy to change the amount of energy and effort you put into this activity by simply changing your jump height or speed of repetitions. Be sure to start slow if you are new to jump roping. It can be kind of a pain if you don’t fully have the coordination down.
If you’re a little more advanced, you can try adding in crossovers to each spin of the rope. You basically cross your arms in an X shape in front of your body on the downstroke of the rope (as it moves down from your head toward your feet). This can be tricky at first, but you’ll get used to it quickly. You should also try spinning the rope backwards for a little more variation.
Here are a couple tips that might help you:
1. Use a cloth rope instead of leather. It will be much less painful if you accidentally hit yourself.
2. ALWAYS wear shoes when you do jump roping exercises. I’ve seen people fracture their toes because they were trying to do this stuff with bare feet.
3. Try to increase your reps (spins) by at least 10 each workout.
4. Use one foot if two feet becomes too easy for you.
Pretty simple stuff overall. I’m surprised I was even able to write this much about jump roping. ha! It’s pretty self-explanatory, but it’s also an extremely effective way to increase your endurance.
Jump Rope Video