Jump Rope for Power, Shoulder Stabilization and Endurance

March 18, 2013 | Mo Skelton

Must See Conditioning Videos

"Skipping rope" has been a part of the boxer's regimen for decades. It's great for developing endurance, foot speed and coordination. It lost its "trendiness" in training circles with the preponderance of the bodybuilding mindset and the increased use of stationary bikes, elliptical machines and treadmills. However, jumping rope remains a simple but extremely effective way to develop power.

Let the jump rope make a comeback in your training. Here's how to incorporate it in everything from your warm-up, to rehab and even power training. (See also Five Reasons to Go Back to Basics With the Jump Rope.)

Jump Rope Warm Up

Jumping rope is a nice low-impact warm-up for the cardiovascular system and for increasing blood flow to the muscles of the lower body.

For the Shoulder: It can also be used as an indirect method to warm up the rotator cuffs isometrically.

This is both simple and brilliant. Using this method, an athlete with a repaired shoulder who is progressing to more active movement can progress in cardiovascular training and shoulder strength.

Another method of using a jump rope for stabilizing the shoulder can be done without jumping. This is a way to dynamically work the scapular stabilizers prior to a workout.

  • While standing, double up the rope in one hand and let the excess length of rope hang out of your hand
  • Stretch your arm straight out to the side and make small circles as quickly as possible clockwise and counterclockwise

Use Jump Rope to Get Into Shape

In recent years, CrossFit has probably done more for the jump rope than any other training regimen. Single unders and double-unders in high volumes are incorporated into several of their Workouts of the Day. Anyone from novice to elite can use the rope as an adjunct during interval training to burn calories and get in shape. Simply alternate bouts of jump roping with Pull-Ups, Push-Ups, Bodyweight Squats and Lunges to get a simple, quick and effective workout.

Jump Rope Rehab

The jump rope is a great tool for mid- to late-range rehab therapy of an ACL reconstruction, ankle injury, or plantar fascia injury. It's a light plyometric exercise, performed in a controlled environment, and it will retrain your footwork and coordination. For foot and ankle problems, once the joint is strong enough, I advocate performing the jumps without shoes to work the intrinsic muscles of the foot and further stabilize the area.

Jump Rope to Improve Power

The exercise is plyometric. The stretch shortening cycle is in full effect with each swing of the rope. You can make it more dynamic by performing double unders (two swings of the rope in a single jump), alternating legs, jumping on one leg only, or performing the jumps while moving forward or up a hill.

Complex Jump Rope Training

This is a simple but extremely effective way to develop power. Complex training is simply performing a maximum effort multi-joint lift—such as one- to three rep Bench Presses, Squats or Deadlifts—followed immediately by a plyometric exercise. The plyometric exercise can be Broad Jumps, Vertical Jumps, or Medicine Ball Slams, but the jump rope is a great option to use for this type of training.

Mo Skelton
- Mo Skelton is a physical therapist at McCurtain Memorial Hospital (Idabel, Okla.) and is the founder of F.A.S.T. Sports Performance. He also serves as...
Mo Skelton
- Mo Skelton is a physical therapist at McCurtain Memorial Hospital (Idabel, Okla.) and is the founder of F.A.S.T. Sports Performance. He also serves as...
Must See
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 6,045,808
Jadeveon Clowney on Making Big Hits Jadeveon Clowney on Making Big Hits
Views: 6,590,448
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,183

Featured Videos

Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling Views: 1,175,905
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 71,092
Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 245,612
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,845,858
Colby Lewis's Four-Seam Fastball Technique Colby Lewis's Four-Seam Fastball Technique
Views: 5,017,563
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,251
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,442,976
Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,836

Load More
More Cool Stuff You'll Like
ZSeries 10-Minute Workouts: The Hill

ZSeries 10-Minute Workouts: The Hill

Can You Survive the 100 Bears Challenge?

Can You Survive the

STACK Challenge: 500-Meter Row

STACK Challenge: 500-Meter Row

ZSeries 10-Minute Workouts: Interval Sprints

ZSeries 10-Minute Workouts: Interval Sprints

LeBron James's Insane Conditioning Drill

LeBron James's Insane Conditioning Drill

Off-Season Conditioning: Full-Body Med Ball Workout

Off-Season Conditioning: Full-Body Med Ball Workout

How to Avoid Hockey Conditioning That Slows You Down

How to Avoid Hockey Conditioning That Slows You Down

WATCH: Ronda Rousey's Intense New Bag Drill

WATCH: Ronda Rousey's Intense New Bag Drill

Can You Pass Drew Brees' Conditioning Test?

Can You Pass Drew Brees' Conditioning Test?

Get in Shape With 5 Intense Lower-Body Finishers

Get in Shape With 5 Intense Lower-Body Finishers

Baseball Conditioning: Why You Need an Aerobic Base

Baseball Conditioning: Why You Need an Aerobic Base

5 Brutal Sprint Drills That Push the Lactic Threshold

5 Brutal Sprint Drills That Push the Lactic Threshold

Can You Handle the Husker Toughness Test?

Can You Handle the Husker Toughness Test?

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

How to Build Soccer-Specific Conditioning

How to Build Soccer-Specific Conditioning

Test Your Toughness With the Who Dat? Challenge

Test Your Toughness With the Who Dat? Challenge

Advanced High School Football Summer Conditioning Program

Advanced High School Football Summer Conditioning Program

High-Intensity Interval Training: How Much Is Too Much?

High-Intensity Interval Training: How Much Is Too Much?

Prepare for Your Season With These Conditioning Drills

Prepare for Your Season With These Conditioning Drills

5 NBA Players Who Found Their Game After Losing Weight

5 NBA Players Who Found Their Game After Losing Weight

Understanding the Benefits and Risks of Altitude Training

Understanding the Benefits and Risks of Altitude Training

Training with the Elevation Training Mask 2.0

Training with the Elevation Training Mask 2.0

LaTroy Hawkins' Epic Battle Ropes Workout

LaTroy Hawkins' Epic Battle Ropes Workout

How Sporting Kansas City Stays 'Sporting Fit'

How Sporting Kansas City Stays 'Sporting Fit'

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

In Defense of Cardio

In Defense of Cardio

4 HIIT Workouts That Will Get You in Shape Fast

4 HIIT Workouts That Will Get You in Shape Fast

Get in Shape With This Basketball Conditioning Workout

Get in Shape With This Basketball Conditioning Workout

Alternatives to Boring Cardio Training

Alternatives to Boring Cardio Training

Win the Fourth Quarter With These Basketball Sled Push Finishers

Win the Fourth Quarter With These Basketball Sled Push Finishers

STACK Challenge: Finish Strong

STACK Challenge: Finish Strong

The Mount Everest Treadmill Challenge

The Mount Everest Treadmill Challenge

Who Invented the Burpee?

Who Invented the Burpee?

7 Footwork Drills That Give You an Advantage

7 Footwork Drills That Give You an Advantage

Adeline Gray Is Going for Gold

Adeline Gray Is Going for Gold

Get in Basketball Shape With the Right Workout

Get in Basketball Shape With the Right Workout

Why Better Conditioned Athletes Have Fewer Injuries

Why Better Conditioned Athletes Have Fewer Injuries

4 Simple Drills to Improve Your Endurance

4 Simple Drills to Improve Your Endurance

Obstacle Race Training: Get in Shape With This Finisher

Obstacle Race Training: Get in Shape With This Finisher

Get in Football Shape Fast With Metabolic Runs

Get in Football Shape Fast With Metabolic Runs

Improve Your Aerobic Fitness in the Off-Season

Improve Your Aerobic Fitness in the Off-Season

ZSeries 10-Minute Workouts: Fartlek Run

ZSeries 10-Minute Workouts: Fartlek Run

YardBarker