Just Jump!

Every parent wants their child to be faster on the field, quicker to the ball, and more agile and able to evade defenders. What they may not realize is that there is a simple tool that their kids could use at home to aid them in becoming more fleet and fast footed...

Buy your child a jump rope! Jumping rope has several fitness benefits, including increasing lower extremity and joint strength, speed and agility, power development, core control, total body coordination, and overall cardiovascular fitness.

For many, the jump rope has been overlooked in this modern age of training programs and equipment. However, by adding in a short jump rope routine 2-3 times/week, your child will be well on their way to increasing their athletic ability. Let's break it down...

First, jumping rope helps build ankle strength and stability that is crucial to any athletic movement. There is a ton of stress placed on the ankles when an athlete has to sprint, cut, or change direction. The stronger the joint is, the more stable it will be when it comes time to stay with an opponent or evade one.

Second, speed coaches are always instructing athletes to stay off their heels and onto the balls of their feet when they move. What better way to develop this body position than by jumping rope?! Many young athletes arent' even aware that they heelstrike when they move and that they are in a poor position to change direction. By showing them what part of their foot should strike the ground when moving, we teach them to be a faster, more dangerous athlete.

Third, jumping rope is a plyometric exercise and is the basis for teaching kids how to jump higher, and more importantly in some cases, how to land. You don't jump rope with your legs locked out at the knees, but with "soft knees" that allow some shock absorption. The gastrocnemius and soleus, the main muscles in the calf, are partially responsible for the "pushing" movement against the ground when initiating a jump. Jumping rope on the balls of your feet develops these muscles very effectively. Also, a good jump roper typically has good balance and can transition into bigger jumps with better technique and less likelihood of developing poor form and injury.

Lastly, jumping rope develops a great sense of core control and coordination. Since there is a rope spinning around your body as you move, you must develop good kinesthetic awareness to not move any more than is required. This is truly the main objective of the core. It helps your body maintain a sense of position so that other parts of you can efficiently and effective operate. In addition to this, jumping rope helps develop the neuromuscular connnection between your brain, your arms, and your feet in order to successfully keep the rope moving. You can think of it as an exercise for not just your body, but your brain as well!

Try this simple jump rope progression 2-3 times/week. It should only take about 10-15 minutes per workout. Rest for 15 seconds after each style, 1 minute after each round. Complete 3 rounds.

Regular Hops-30 seconds
Scissor Hops (feet split on each jump)-30 seconds
2 Foot Side to Side Hops (Skiers)-30 seconds
High Knee Running-30 seconds
Jumping Jacks-30 seconds
Single Leg Hops-30 seconds each

Get your kid to jumping rope and you just might see a real change in how light on their feet and athletic they can be!