Basic jump rope warm-up and workout If you are just starting out with jump roping, ease into it with this warm up and beginner workout. The jump rope also has a few other advantages: As a warm-up tool, it takes up hardly any space in my climbing pack. If you’re an athlete or your training sessions are very explosive/dynamic, then you'll need a more involved warm-up routine. If you haven't picked up a jump rope since elementary school, you're seriously missing out. Jumping jacks are a great way to warm the entire body up to prevent injury. That means not only do you get more out of your workout, but you cut down on your chances of injury. The beginner warmup simply alternates between heavy rope work and light rope work. I even included a jump rope workout at the end with a sample warm up customized to that workout. They found that a simple warm-up routine can improve performance in 79%. Me too! Jump rope for two to three minutes. It doesn't necessarily have to be longer, but there are a few extra movements and intensity levels that we recommend you do with your rope to prep your muscles and neuromuscular system for work. It’s an essential component to any training routine if you want to improve your performance and minimize your chances of injury. Tired of the same ol’ warm-up on the bike or treadmill? The experimental group replaced five minutes of their normal warm-up with jumping rope, while the control group kept their normal routines. Karly Kent, a certified fitness coach and former competitive jump roper, isn’t surprised that it would be beneficial to runners. For example, using the 1 Lb heavy rope for warm ups is great to get all your muscles firing. But it takes time to warm up, no matter how you exercise. This helps with balance, and you will burn calories quicker this way. Compared with a control warm-up routine prior to endurance-running training, 10 weeks (2-4 times/wk) of JR training, in place of 5 minutes of regular warm-up activities, was effective in improving 3-km time-trial performance, jumping ability, RSI, and arch stiffness in amateur endurance runners. ... getting into the zone, and literally warming up. Finally, the jump rope is portable so you can pull them out of your bag any time you need to do a quick warm up before any workout. Proper form includes jumping on the balls of the feet, no more than two inches off the ground, with a slight bend in the knee. Learn how to rack up those miles and be your healthiest self. As you become more comfortable with the rope, increase your time up to the full 30.” Though I’ve long turned to the jump rope for a shake-the-dust-loose warm-up or as an aerobic supplement during other, larger workouts, I’ve never just jump-roped, for minutes on end. Jumping Jacks, Forward Jacks, Squat with Walkout, and Walkout with Knees to Elbows. 30 second side straddle jump rope cool down stretches. 32 studies from the Department of Exercise Science at Bloomsburg University [see here] analyzed the effects of warming up on training performance. So get ready to get your heart and blood pumpin’ with this 13 minute workout warm-up … Are you looking for a simple jump rope warm up that you can use before your workouts? One Minute of Alternate-foot Jump Start Here, Step Into Winter with Our Complete Snowshoeing Guide, Cross-Country Skiing is a Natural Fit for Runners. The whole body is involved while, if done correctly, the joints are not over-stressed even when starting cold. Here’s a Guide to Kids and Running.