Many people see how beneficial it is as an exercise regimen when they watch someone do high-intensity spin moves or try it themselves for the first time at the park or playing on their back porch during family game night.
The question remains, though: can jumping rope make you faster?
Athletes usually use running or some other form of cardio to work on their speed. However, with the increase in popularity of jump rope as a workout method, more athletes are beginning to use jump ropes.
The benefits are clear; if you can spin and do tricks with a jump rope, you can probably be pretty speedy in an actual race.
But the question is still up for debate: will it improve your speed?
Benefits of Jumping Rope
Many athletes swear by the benefits of jumping rope as an excellent form of exercise. Some claim that it is the only thing separating them from those who have out-sprinted them on a track.
And since it is a very high-impact exercise, many athletes use a jump rope to improve their speed and cardio while not risking injury. In addition, jumping rope for just 15 minutes per day can give you the same cardiovascular workout that running can.
In addition to the typical cardiovascular workout benefits, jumping rope also provides a great way for amputees to regain the use of their hands.
Rehabilitating an amputated limb usually involves strength training, but not usually cardio training. Using a jump rope as part of the rehabilitation process, amputees can maintain muscle mass in their arms while also performing cardio activities such as running or swimming.
Athletes who benefit from jumping rope include everyone from track and field runners to boxers and basketball players. Football players, for example, use a jump rope to improve their speed, agility, and accuracy.
How Jump Rope Improves Speed
It’s a fact; jumping rope is an excellent cardiovascular exercise that strengthens muscles, tones the entire body, and allows you to burn more calories than a treadmill.
If you can jump rope at a high intensity, you are also likely to be faster in any race. This is because jump rope exercises force your body to work harder to compensate for the additional energy needed.
This is why interval training and Tabata workouts work so well; your body has to work overtime to catch up with the extra exertion. If you do not take adequate time between exercises or are not eating on top of this workout, your body will become fatigued and slow down.
That’s why it’s so important to take breaks between jump rope workouts. If you are working out at a high intensity, it’s important to give your body time to rebuild the energy lost during exercise. The best way to do this is by eating proper amounts of carbohydrates and protein after your workout.
Jumping rope while you are fatigued is a recipe for disaster and can slow down your sprinting ability, especially if you are recuperating from an illness or injury. To avoid these problems, it’s important that you listen to your body and then take the appropriate break afterward.
Jump Rope Drills to Increase Speed
The benefits of jump rope are clear, but the question remains: is there a faster way to work out with this exercise?
The answer is yes. Many different jump rope drills can help you increase your speed and become a faster runner. One example is the star drill, which looks like a star or asterisk when you perform it.
To make a star drill pattern, all you have to do is jump from one leg to the other while spinning the jump rope underneath your feet in half circles.
Another popular method of increasing speed with jumping rope involves adding weight to one leg. It is usually done with ankle weights but can also be accomplished by using dumbbells or having another person hold you down while you do spins or other tricks.
You can try exercises such as jump rope high knees, jump rope sprints, or even jump rope jogs. The benefits of each exercise differ, but they are all great ways to increase your speed with little to no effort.
Practice double unders, triple unders, and single-leg skips to increase speed because it is the best exercise for building overall legs and arm strength.
As with any exercise, you must consult a doctor before trying these exercises for the first time. It is recommended that you use the star drill sparingly, as it can put quite a bit of stress on your knees if done incorrectly.
In conclusion, there is no doubt that jumping rope can make you quicker, build stamina, increase your overall speed and heart rate.
Even if you are not interested in running competitively, it is a great exercise to work on your strength, cardio fitness, and agility.
The only way you will know if jumping rope is for you is to try it. Don’t limit yourself to just the park or the back porch; try it anywhere and anytime.
Jumping rope for a few minutes on a consistent basis can make all the difference in how quickly you get back into shape after recovering from an injury or illness.
If you have never tried it, try it today! You won’t regret it, and you’ll soon be able to surprise your friends with some impressive rope work.