Jumping rope may be a popular activity on the playground but this child's play has evolved into one of the most efficient ways to improve cardiovascular health. In the new edition of his popular book Jump Rope Training (Human Kinetics June 2010) Buddy Lee explains how jump rope training offers functional exercise that can increase fitness and sport performance.
Many of the greatest athletes jump rope. The famous late Bruce Lee jumped rope to develop that tremendous quickness for which he was well known.
Jumping rope is an extremely good way to get fit fast. It's a cardio workout that can be done in a short time preferably in intervals.
If you want to discover the value and the techniques of jumping rope you'll find this book invaluable.
Now I must confess that I couldn't jump rope. I can play most any sport very well. I'm fit and love to workout. But I could not jump rope before getting this book. Moving my hands and getting my feet to obey my commands at the same time was too much multi-tasking for me.
So if you've never jumped rope before have no fear. You too can do it. And it's a workout!
I love how jumping rope using Buddy's system makes you so quick. He writes "Quickness is best understood as reaction time. Good reaction time allows you to take advantage of split-second opportunities to act or react in order to make use of a window of opportunity and thus gain an advantage or recover from a disadvantage. My jump rope training system specifically targets quickness of the hands and feet because most athletic movements are executed by hand foot or in many cases both."
He also teaches you sprint and circuit training programs which are highly effective training methods.
Buddy's system promises to help you develop . . .
- Increased wrist ankle and knee strength
- Conditioning of your back shoulders and chest
- Increased gripping strength
- Improved posture
- Increased proprioceptive in your feet and ankles
- Increased strength in your calves and quads
- Improvements in vertical leap lateral shifting and start speed
- Stimulation of your vestibular system which improves balance
- Reduced stretch-shortening cycle which reduces the time it takes the muscles to contract leading to increases in speed quickness power and improved reaction times
- Increased burning of fat through recruitment of multiple muscle groups and engagement of multiple energy systems
- Improved concentration which reduces your energy expenditure increases your endurance and improves your performance.
His system consists of three steps.
1. Base phase. You learn the skill of jumping and develop initial jump rope proficiency.
2. Conditioning phase. Learn the 15 sports training jumps included in level 1 then try the 10 sports training jumps on level 2. Establish basic jump rope capacity.
3. Sports training phrase.
He gives some interesting comparisons to the value of rope jumping to other sports. For example jumping rope for 10 minutes at 120 RPM produces the same cardio fitness as 2 sets of tennis or jogging 30 minutes at a moderate pace.
Drawings are provided that show what muscles are worked during each phase of a jump. You'll also learn the correct body position and proper grip. And you'll discover the two basic techniques of jumping rope the bounce step and alternate-foot step.
To give you an idea of what you'll find in the book take a look at the contents.
Part I: Jump Rope Training Progression
Chapter 1: Introducing the Buddy Lee System
Chapter 2: Get Ready to Jump
Chapter 3: Step 1: Base Phase--Master the Basic Techniques
Chapter 4: Step 2: Conditioning Phase--Develop Jump Skills and Endurance
Chapter 5: Step 3: Sport Training Phase--Add Anaerobic Intensity
Part II: Jump Rope Training Programs
Chapter 6: Build Endurance
Chapter 7: Increase Speed and Quickness
Chapter 8: Gain Strength and Power
Chapter 9: Improve Agility Coordination and Balance
Chapter 10: Condition for Specific Sports and Fitness Goals
Part III: Supplemental Uses for Jump Rope Training
Chapter 11: Warm-Up Cool-Down and Active Rest
Chapter 12: Injury Prevention and Rehabilitation
Chapter 13: Weight Loss for Athletic Goals
Buddy says "Jumping is a skilled movement that requires proper timing and coordination of the rope swing with each jump. In time you will discover that as you practice proper rope-jumping form and technique you eventually experience a rope-jumping rhythm that builds your agility timing and balance."
He discusses intensity training which is a superior way to benefit from any workout. You get a great cardio workout in a short time. You'll learn how to test before you begin so you have a baseline. "Setting a baseline teaches you that your ability to maintain proper intensity depends on a combination of conditioning concentration and technique. If one of these variables is off you will fail to reach the baseline" he says.
He also shows you how to find your target heart rate. This is vital in any training program. Of course there are some people who for a number of reasons need to use the perceived exertion scale.
Who is this book for? I'd say that anyone who wants to learn to jump rope and gain the most benefits from it should get this book. However it's also for those who already know how to jump rope and even experienced athletes. Why? Because it's a complete system with a program that will quickly help you develop quickness and other much-needed abilities --- plus get an exceptional cardio workout in a short time. I can think of no better faster way to lose weight.
Highly recommended.
- Susanna K. Hutcheson
