The Jump Rope Gang

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    Nice job DorothyMH I will have to see if I can still do that trick.
    So I'll be starting a much tougher training routine tomorrow, as well as my shuffle/jump rope shuffle training I have decided to start a workout first thing after waking and I have decided to do 7 of the prep workouts to help develop some calisthenics skills as well as dance skills so that'll be 2 sessions a day except for the weekend as I will probably only do the prep stuff. I'm still a relative beginner at fitness so all the prep stuff will be modified to make it easier but I am still in for a world of hurt.

    What I'm getting at is, I plan to jump rope shuffle every weekday but I may not be able to because fatigue will most likely set in for at least the first 2 to 4 week but I'll be sure to keep this thread up to date and active.


      Originally posted by Kakarot View Post
      I I think most of if not all of us have boxer ropes
      What do you mean by boxer ropes?
      Generally you can use any style of rope for drills. All types of ropes have different pros and cons to them, but they will all work. Except maybe for the really light cloth ropes. Those generally don't have enough weight to work well.

      As for jump rope shuffling, it's not really something we do in my type of competitive jump rope. It is a part of DDC though which is really impressive double dutch stuff. If you search DDCW on YouTube there are plenty of videos or check out ddcshanghai_official on Instagram. If you're looking for some fun single rope jump rope dance ideas you could check out kayleefaith320 or snorib on Instagram.

      If you do decide you want to try competitive jump rope, let me know and I can find you the contact information for the competitive organization in your area. I don't personally know any teams in Northern Ireland, but I do have contacts in Scotland and England.


        So for the first week of drills I'm actually going to post 2 because the first one isn't going to be anything new, but it is important. For each drill I'll include a focus, a goal type, a suggested goal, and a description.
        There are 3 different goal types which will tell you how to measure progression/success.
        Score = Count how many jumps you complete
        Time = See how long it takes you to complete the drill
        Consistency = See how long you can go without making a mistake

        Drill 1: Timed Drill

        Focus: Depends on chosen time (shorter times focus more on speed, longer times focus more on endurance and consistency)
        Goal Type: Score
        Suggested Goal: Beat your PB (personal best)

        Description: Choose a time amount, I'd suggest somewhere between 30 seconds (primary focus on speed) and 3 minutes (primary focus on endurance) and see how many jumps you can complete in that amount of time. Don't pause the timer during the drill regardless of how many mistakes you make or if you need to take a break. Count how many jumps you complete. This will serve as a baseline to compare future scores to so that you have a clear indicator of how much you're improving.

        Drill 2: Arms in

        Focus: Technique
        Goal Type: Consistency
        Suggested Goal: 5-10 jumps

        Description: Take 2 empty water bottles and squeeze them between your body and your elbow, one on each side. The water bottle should sit just above your elbow and far enough back that your arms are perpendicular to the floor. Turn your arms and attempt to jump without dropping the water bottles. Getting the rope around the first time is one of the hardest parts of this drill. This will feel very awkward until you get used it, but it really helps improve arm technique. Objects other than water bottles work, it's better if they're slightly squishy. You can also use larger objects at the start if you're finding water bottles too difficult.
        You can do a variation of this drill where you hold something between your ankles to work on keeping your legs together when you jump, but you should be very careful when doing this because there is a higher slip risk if you drop your item.

        Drill #2 is my absolute favourite drill when coaching. It can be very difficult, even for competitive jumpers. Try not to get discouraged by it because it really can do wonders for technique which will help improve your jump rope in all other areas.

        Please let me know if anything isn't clear or if you have other questions about these drills and good luck!


          So I have not been jumping rope even though the weather has been nice, mainly because I was shuffling but I want to try that water bottle tip loryofglory posted. Maybe I'll get my rope out tomorrow if it's nice.

          Oh loryofglory I never explained what I meant by boxer rope. It's a short handle rope.


            Hey so it's not great weather outside so no jump rope today. I keep forgetting to get my rope from the home gym but I'll put a reminder to get it tomorrow but I'll be planning to do 1 hour shuffle practice tomorrow so I might jump rope on the weekdays sometime. Still working out when I'll actually do it.


              Originally posted by Kakarot View Post
              I never explained what I meant by boxer rope. It's a short handle rope.
              So handles tend to be independent of rope type. You can have various types of ropes with short handles, and each one has a different impact on your jumping.

              This is probably way more information than most of you are interested in, but I love talking about jump rope so I'm going to explain the different rope types.

              There are 4 main types of ropes: cloth, beaded, plastic, and wire.
              Cloth ropes have 2 main sub types. One is the type that you might find at a dollar store, super light and flimsy. These ropes are horrible and generally don't have enough weight to them to be used properly. Avoid these if you can.
              The second subtype of cloth ropes, I've only ever seen as double dutch ropes. They are thicker than a finger and have far more weight to them. These ropes are less likely to tangle and can be controlled more that other double dutch ropes, but they generally need a higher level of control and strength to use well.

              Beaded ropes come in several different varieties. Beads are generally either 0.75 inches or 1.5 inches long. Shorter beads provide more flexibility than longer ones, but longer beads can be made thinner which creates a lighter rope. Beaded ropes are great for jumping outdoors as the beads are fairly resistant to wear and tear and if a bead does break, it's easy to replace it. Beaded ropes can also be good for training as they are typically the heaviest type of rope.

              Plastic ropes are the most commonly used type of rope. They come in various thicknesses and stretchiness. The most common kind of rope seen is probably a thick plastic cord with short handles (long handles don't fit these cords). These are good generic ropes because they can work decently well for both speed training and learning skills. You can also tie knots in these to size them without damaging the rope. Thinner plastic ropes are generally used for skills and tricks as the rope is lighter, faster, and more flexible. Thinner plastic cords are also generally used with long handles.

              Wire ropes are generally used for speed. These thin, light cords have the least wind resistance of all the cord types and therefor allow you to jump the fastest. Wire ropes are also the hardest to control though and can hurt quite a bit when you get hit. Different types of wire can be used for wire ropes and different people prefer different wires. Thinner wires move faster but are lighter which makes them far harder to control. Wire ropes can be also be coated in plastic. The plastic makes the wire last longer, but also makes it thicker and heavier which slows the cord down. Some people like to use coated wire ropes for skills and tricks.

              These are the rope types I would suggest for each use type:
              - Training : beaded or thick plastic
              - Skills/tricks: plastic of either thickness (it is also very popular in the states to use light beaded ropes)
              - Speed: thick plastic or wire depending on skill level


                Drill 3: Pyramid drill

                Focus: Speed and shirt term endurance
                Goal Type: Score?
                Suggested Time sets (in seconds)
                Short: 10, 15, 30, 15, 10
                Medium: 15, 30, 45, 30, 15
                Long: 15, 30, 45, 60, 45, 30, 15

                Description: A pyramid drill consists of multiple sets of sprints in increasing, then decreasing length, usually with a break equal to the time previously jumped. So for the beginner drill suggested above you would jump for 10 seconds, then rest for 10 seconds, then jump for 15, rest for 15, and continue for the rest of the time values. You can also choose to do active rest such as slow jumping or other non-jumping exercises. The goal type has a question mark next to it because usually these drills aren't counted, the goal is really just to complete it. If you want to be able to judge your progression with this drill, score would be the best way to compare success between days or attempts. Longer versions of this drill will train endurance more, but all lengths should be beneficial to any level since as you get better you should be jumping faster.