Skipping Rope: Underrated and Undervalued

Strength and conditioning coaches invest wholeheartedly in trying to be on the cutting edge of sports science. This results in many coaches seeking out information about the latest and greatest training methods and tools. An unfortunate side effect of this is that certain effective devices get discarded in over time in the race to use the latest high-tech training gadgets. 

One training tool that has largely been forgotten is the humble skipping rope. Maybe because we associate rope skipping with  school playgrounds and not as a tool used by elite athletes and probably not outside combat sport like boxing which has been the staple warm-up routine of the champions for decades. And that’s where skipping ropes come into the fray, they serve as great warm-up tools, they can be excellent devices for breaking a sweat when cutting weight, and most importantly, they can help transfer over a number of athletic benefits. 

Rope skipping is a great way to improve footwork ‘being light on feet” and this can transfer into improving the ability to move off the balls of the feet (metatarsals) rhythmically. Improved footwork’s balance and coordination lends itself to improving speed by virtue of being able to move more efficiently. In addition, because rope skipping is typically sustained for an extended period of time, it helps develop the cardiovascular system. According to a 2013 study from Harvard, 10 minutes of skipping is as beneficial for cardiovascular health as 30 minutes of jogging. It’s also effective tool to include in your weight loss journey. According to Calories Burned HQ, jumping rope can help you burn 15 to 20 calories a minute, which is 25% more than running. It’s also a type of interval training exercise proven to effectively target subcutaneous and abdominal body fat, according to a recent study on High-Intensity Intermittent Exercise.

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The skipping rope is simplistic in the way it helps develop coordination—the moment an athlete loses sync with their rhythm, the rope comes to a stop. In this sense, it’s a self-correcting tool for developing coordination, as the rope will give immediate feedback when the athlete’s jumping isn’t in sync. And added bonus, is rope skipping requires total body coordination. The constant jumping involved in skipping will also strengthen your calves’ hamstrings and glutes, which are all muscles that can help you run faster.

Of course, there is a skill to skipping correctly in order to stay light on your feet and to keep the rhythm going – take a look at Floyd ‘Money’ Mayweather showing off some slick jump rope skill below:   

In the era, where some training devices have taken off into the financial stratosphere the skipping rope can be one of the most cost-effective training pieces you can purchase, as it is not difficult to find a quality skipping rope for under £20. Skipping ropes are advantageous because they’re extremely portable and require little space to use. The type of floor could be important, as a wooden surface is preferred over concrete, for example.

So, if you looking to develop some of the basic tenets of athleticism, namely conditioning, coordination, and the stretch-shortening cycle the skipping rope makes an excellent tool to help develop all-around athleticism.