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Training <>
Enhance Your Jump Rope Workout Routine
Written by Ross <>on October
8th, 2015
Jump Rope Training
If youre familiar with me, you know that Im a huge fan of jumping
rope. The jump rope has long been one of my favorite conditioning tools.
The benefits of jumping rope are undeniable. Its one of the few
exercises that will not only enhance fitness, but also develop
attributes such as agility, coordination, footwork, and quickness. The
jump rope is also inexpensive and convenient. You can skip rope almost
anywhere. Yet, while the rope /can/ be used in tight quarters, there are
also benefits to skipping in an open area that allows you to move in
various directions.
Moving Within Your Jump Rope Workout Routine
Earlier this week, I posted a short video to Instagram demonstrating how
you can include movement within your jump rope workout routine.
Unfortunately, Instagram only allows 15 second clips so Ill use this
entry to expand upon the topic.
First, you can view the brief demonstration below. Notice how I continue
to move while I skip. Im never stationary for more than a second or
two. This style of rope work is clearly much different from many of
todays popular /double unders for time/ workouts. Rather than perform a
single turning style repeatedly, Im constantly moving and varying the
ropes action.
As for the benefits of moving front, back, and side to side, there are
several. From a conditioning standpoint, it wont take long for you to
notice the difference. The lower body challenge is certainly unique.
When you actively move while skipping, you arent just stepping over the
rope. You are also pushing off the ground to promote locomotion. And
whenever you run out of room, you must push back to reverse directions.
This holds true whether you are moving front to back or side to side.
Furthermore, movement also adds a unique element to the coordination and
agility challenge. You cant just haphazardly move while skipping.
Instead, you must be conscious of the rope with each step that you take.
The faster you move, the more conscious and responsive you must be.
An Addition, Not A Replacement
Considering the benefits of moving while you skip, some might assume

that you should /always/ be moving when jumping rope. Thats not
entirely true however. There are certainly jump rope workout routines
that can be performed without movement. Short, high speed intervals are
a prime example.
For instance, if you are performing a 30 or 60 second interval, movement
could actually detract from your overall turning speed. During an
all-out interval, you should eliminate distractions and focus on maximal
rope speed. Sprint in place as fast as you can.
An example of a criss-cross interval can be seen below:
The fact that movement /can/ be a useful addition doesnt negate the
benefits of the fast paced interval. Therefore, its not a case of
better or worse, but rather apples to oranges. Both variations are
useful for different reasons. During the interval workout, Im still
challenging myself to work as hard as I can. My focus is on rope speed
instead of movement.
Furthermore, as evident above, you wont always have room to move. That
doesnt mean you should abandon your jump rope training. Make the most
of wherever you are. You can skip rope almost anywhere.
When To Add Movement
A better way to include movement when skipping is during longer
intervals or extended rope routines. Two examples include the following:
*Jump Rope Workout Routine 1*
* Jump rope for six 3 minute rounds with 30 to 60 seconds of rest
between rounds
*Jump Rope Workout Routine 2*
* Jump rope continuously for 20 minutes
These two examples are quite common with athletes such as boxers. For
instance, after finishing a sparring session, a boxer will often skip
rope. If the boxer is skipping for 3 minute rounds, thats an ideal time
to include movement and vary the intensity. The jump rope workout can be
performed in a way that mimics the demands of an actual round. Youll
move front, back, and side to side, with occasional fast speed bursts.
The same can be said of a longer, continuous session. If you skip rope
for 20 minutes, you should naturally move and vary the intensity
throughout the session. Doing so will not only prevent boredom, but also
provide numerous fitness benefits. The varied intensity will in many
ways mimic a Fartlek running session. Youll speed up and slow down as
Historical Examples
Adding movement to a jump rope workout is everything but new. A few
classic examples can be found in the video below. At around the 1:20
mark, youll see the legendary Jack Dempsey moving in various directions
while skipping rope inside of the ring. And shortly after the 2:00 mark,
youll see another legendary heavyweight include movement within his

routine. Rocky Marciano can be seen moving in multiple directions with

various steps.
Final Thoughts
In summary, theres no denying that I am a huge fan of the jump rope.
Youll be hard pressed to find another tool that is so inexpensive,
effective, and versatile. Jumping rope is truly an exercise that you
will never outgrow. You can always work harder, longer, or with new
variations. Adding movement to an existing jump rope workout routine is
a prime example. Moving while skipping will not only spice up your
session, but also provide benefits that cant be replicated with any
other tool.
*Related Entries:*
* A Comparison of Jump Rope Conditioning Techniques
* Jump Rope Conditioning Comparison Part 2
Theres not a muscle group that you use in the ring that jumping
rope doesnt work; thats why its such an important part of the
fighters workout. Joe Frazier
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*Peter* says:
October 8, 2015 at 3:39 pm

Your skipping word: Beast!

*Arjun* says:
October 8, 2015 at 10:40 pm
Hey Ross..I m from india..I have started jump rope routines from
past two months..not even one single day there is that I have missed
jump rope query is is it possible to continuously jump
for 20mins without intervals with same intensity (pace)..also can
you please let me know what kind of speed ropes(brands,models) you
use to attain lightening pace..Please help me out in this..
My current record is 4528 jumps in 32.14mins
*Ross* says:
October 9, 2015 at 4:56 pm
As mentioned within the article, a continuous session is an
ideal time to vary pace/intensity (i.e. similar to a Fartlek
running session). In other words, you speed up and slow down
based on how you feel and your ability.
*Fitness Supermarket <>* says:
October 9, 2015 at 7:39 am
Definitely need to change it up!
*FatherOf3* says:
October 9, 2015 at 4:37 pm

Ross, what are your thoughts on the new high speed bearing ropes
such as the Rogue SR-1?
Also, for general conditioning do you have a reccomendation?
Lighter/faster (ie.SR-1) vs slower/heavier (ie. muay thai style) ropes?
*Ross* says:
October 9, 2015 at 4:55 pm
Heres some thoughts about the high end ropes vs. regular PVC
I use the latter. Theres no need for anything but an
inexpensive rope.
*Mark* says:
October 9, 2015 at 11:38 pm
What are your thoughts on weighted ropes
for shorter duration conditioning?
I have a 1 lb. and a 2 lb. rope. Normally use them as 1-minute
finishers after skipping for rounds or after other workouts.
*Mark <>* says:
October 14, 2015 at 10:48 pm
Great article Ross! I hope you dont mind, but I shared a link to it
on my website

*John Durant* says:
October 15, 2015 at 10:04 am
Some awesome rope men here! But who can top Ray Robinson?
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