A weighted jump rope and speed rope both provide the same basic benefits, which include improved coordination, agility, footwork, quickness and endurance. Using a speed rope, however, focuses on speed and quickness and is better for developing coordination and conditioning by increasing the speed of the rope. Weighted jump ropes, on the other hand, burn a significant amount of calories and can be effective for increasing strength and promoting weight loss.
This abs-focused jump rope workout is courtesy of Molly Metz, a competitive jump rope athlete and coach at , a jump rope gym in Louisville, Colorado. She says she likes this workout because it challenges a wide range of muscle groups at once. For this workout you will need the following exercises:
Mountain Climbers: Start in a high plank, on your hands, not your forearms. Jump your right foot to the outside of your right hand. As you bring your right foot back, simultaneously jump your left foot to your left hand. Count every time your right foot jumps forward.
Jump Rope Speed Steps: This is almost a skipping motion over the rope -- you pass one leg at a time over the rope as it comes beneath you. Try to move as quickly as you can and count only every time your right leg hits the ground.
Air Squats: Perform this body-weight squat like you're lowering into a chair. Your hips should drop just below your knees; keep your shoulder back and chest up.
Bicycles: Lie on your back with your knees up and your shins parallel to the ground. Extend your right leg out as you crunch towards your left knee with your upper body. Repeat on the left side. Count every time you complete a rep on the right side.
Walking Lunges: There should be 90-degree angles in both legs at the bottom of your movement. Your back knee should barely touch the ground.
Jump Rope Backwards Jumps: This takes some practice. Instead of turning the rope forwards, turn it backwards, jumping right before it hits the back of your feet.
Jump Rope Single Leg Jumps: Jump repeatedly on either the right or the left leg.
Burpees: Plant your hands on floor, jump your feet back, and lower your chest all the way to floor. Then jump up and clap your hands overhead. Repeat.
Adding this five-minute jump rope speed workout to your football off-season program twice per week is an effective and efficient way to get faster by improving your running mechanics and overall speed.
Simple and versatile, jump ropes put a total body workout at your fingertips. Use your jump rope or speed rope to tone arms, legs and shoulders while strengthening your heart and lungs.