Does it really help, or not? In what way can jump roping help increase your vertical jump? These and more will be tackled here!
If you will read articles about ways to increase vertical jump, jumping rope is mostly included under one of the easy and effective exercises to try. It is also known for losing weight and stimulating cardio as well.
The Jump Rope and You
The jump rope training was previously used to build immaculate endurance. These days, its function has prolonged. You can see many athletes use jumping rope as a way to build conditioning, endurance, and stamina that is crucial for competition.
So to answer your question, yes, jump roping can really help you in improving your vertical. If being overweight distracts you from joining in a sports game, then you can also use this exercise to lose weight. It is like hitting two birds in one stone.
It targets your muscles, which are the abs, quadriceps, hamstrings, calves, and glutes. They become stronger if you jump more often. Your thigh muscles and calf muscles are the most vital muscles to strengthen as they contribute to the vertical jump ability of an athlete.
Why does jump roping increase vertical leap?
Strengthening the core is another goal of jump roping. The core transfers the power from the lower body to the upper body, aside from maintaining stability. Jumping rope necessitates both your lower and upper body to be active simultaneously.
Moreover, this exercise helps your body adjust to vertical motion. Most of the exercises push you forward with infrequent side to side and backward movements. When combined with other drills that consist of jumping element (e. g. box jumps and squat jumps), jumping rope can strengthen your core, upper body, and legs.
Wanna know why even MMA fighters and boxers use the jump rope as part of their training routine? It is mainly due to reaction time. It targets quickness of feet and hands. The quicker the jump, the faster the hands move. This coordination also establishes a faster bond between the feet and hands.
It is a form of activity that can be done at any time and anywhere. Although, it is said to function well as a warm-up. Jumping rope for at least ten minutes every training goes a long way toward vertical jump improvement.
Jump Roping Drills to Improve Jumping Abilities
Each of the following jump roping drills is built around your jump rope. These are very convenient to apply as long as you have a jump rope available. You can use any product you want. But still, make sure it is quality made since it will not be the first time you’re going to use it.
The hurdle step is good for improving one-leg elasticity and power. Begin with fewer reps since the stress on your lower leg is much higher compared to double-leg versions. Shin splints may likely to occur when too much jump roping is done. To start, use only one leg with your knee up to the waist height. Hold up that leg and in position while jumping up and down on your other foot.
Lateral Hurdle Step
Have the same process similar to hurdle step, though the only difference is that you will jump side to side while on the single leg. It integrates ankle/foot complex stability, which makes it challenging.
Considered as the most important jump roping drill. With both feet onto the ground simultaneously, turn the rope as fast as possible. This could be your starting point if you are not yet familiar with jump roping. Quickness is developed.
Lateral Quick Feet
In this drill, you will need to move from side to side. Your ability to move in a lateral manner is improved. For ankle/foot complex improvement, lateral quick feet is also a good solution as it controls stability while being fast.
Start with a staggered foot. When we say staggered, one foot is positioned backward and the other foot is positioned forward. Hop up and switch your feet. Continue working and at the same time contracting the ground using both your feet.
This is also ideal for those who are already foot at jumping. Your leaping ability is likely to improve. The power in your lower leg is enhanced as well.
Jump Roping: Ways to Get Better
While a simple exercise, jump roping also requires proper execution as well. Otherwise, potential injury may take place and you might not be able to achieve the speed and power you need to make you jump higher.
One common mistake I’ve been seeing is that most athletes maintain a high altitude or high jump when jump roping, which is not basically recommended. Instead, keep on the balls of your feet and maintain soft knees. Take it S-L-O-W. Remember, it is not a race or whatsoever.
At the end of the day, measuring your progress is still vital. Why not challenge yourself to do ten jumps, then twenty, and then thirty without stopping? Or, make jump roping a game. Challenge a friend to hop with you until one of you trips up.
Although jump roping doesn’t do too much to improve vertical jump, it allows you to use that muscular power and quickness more efficiently. It can help increase your leap in a whole bunch of various ways. So, make sure to include it in your workout regimen to jump higher in a week or so.
The rope should be strong enough to comfortably skip over. Buy one from a reliable manufacturer to ensure long-term use. You can either find online or at your local stores. It doesn’t necessarily mean you need to spend too much bucks for a single rope, there are quality items that could be purchased at competitive prices. Its appropriate length depends on the height of a person. Wearing good running shoes could help, too. While not mandatory, you can make use of a thin exercising mattress for additional padding.
Many have seen and experienced the real difference, it is your turn now!