Jumping rope helps to gain strength, speed and agility – 07/04/2023 – Equilibrium

Studies show that jumping rope is an amazing tool for developing strength, speed, and agility.

See how this simple piece of equipment can improve your workout.

Jumping rope increases your speed and strength

Jump training is associated with better running times for endurance runners. That’s because when you’re jumping, your foot touches the ground for shorter periods of time than when running. This reduced contact time, along with the force required to lift off the ground, helps increase speed in activities such as running.

Also, with the quick motion of jumping, your muscles and tendons have to contract and recoil faster while providing an equal amount of force. While strength is the ability to move, power is the ability to move within a given period of time. Therefore, exerting the same amount of force in less time increases potency.

Your balance and response time improve

Any repetitive jumping activity increases the number and efficiency of fast-twitch muscle fibers, which are used in quick, explosive movements.

“When you jump rope, your fast-twitch muscles fire faster and give feedback to your brain faster,” says Alysia Robichau, MD, sports medicine physician at Methodist Hospital in Houston.

The connection between fast-twitch muscle fibers and the brain is an important part of what keeps the body in balance. As we age, we lose muscle mass. Our fast-twitch muscles shrinking faster is one of the reasons older people are at greater risk of falling. Exercises like jumping rope can prevent or reverse this decline in calves, hamstrings and quadriceps.

You develop bone density

Bone tissue is dynamic, involved in a constant cycle of construction and destruction. When your bones are subjected to repeated stress, such as jumping rope, it encourages them to bounce back thicker and stronger.

reduce injuries

The different jumping rope movements, such as jumping, sliding or crossing your feet, offer a more varied form of movement than what you get in running, for example, when you do a single repetitive movement. Research suggests that this more multidirectional type of training can help prevent overuse injuries.

Translated by Luiz Roberto M. Gonçalves