How to Jump Rope for Gymnastics Conditioning

When people think of gymnastics, flexibility and strength are often the two qualifiers they associate with the sport, but endurance and conditioning are essential parts of becoming a well-rounded gymnast. One of the easiest and most effective workouts is to jump rope.

Difficulty: Moderate

Instructions

1. Start with one rope and do single jumps, which is the familiar jumping of one leg to the other over the rope. Swing the rope faster and increase the speed for gymnastics conditioning.

2. Jump with two feet and keep in mind the correct posture and landing techniques used in gymnastics. Jumping rope can allow the gymnast to practice not only the correct technique, but also increase the accuracy of landing correctly.

3. Lengthen the intervals to three minutes if possible, and enjoy a short break in between the jumping. Incorporate crunches or push-ups between jumping rope for added strength conditioning.

4. Make it fun for the kids who are interested in gymnastics. Jumping is a natural movement for children, as almost anyone who has observed kids at recess knows. Have the kids jump individually, or have them take turns holding the rope while two or more children jump in the middle.

5. Use music or sing songs and chant rhymes to make jumping rope fun and to add a light moment or interest to a very intense gymnastic workout.

6. Incorporate the jump rope conditioning either before a gymnastics training session or after. Jump rope drills should begin with low intensity and gradually move to higher intensity regardless of their placement in the session.

Tips & Warnings

• Always jump rope on a protected surface, like a mat or carpeted floor.
• Do not jump rope on concrete as the force from landing can damage the legs.

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