The study attached found a 3% decrease in 3km running time trial among many other benefits such as 7.8% increase in arch strength and 10.5% increase in jumping ability by simply substituting 10-20 minutes per week of running warm up drills with jump roping.
A 3% decrease in a 18min 5k race is over 30 seconds time saved, or for a 27min 5k this is almost 49 seconds saved! I also believe the increased arch and tendon stiffness could provide injury prevention of plantar fasciitis, Achilles tendinopathy, etc.
“Before starting the training program (week 0), the experimental group, EG participants, were instructed with technical key points about jump roping, JR. These included (1) rope rotation should be generated by the wrists with minimal movement of the elbows and shoulders, (2) jump height should be maximized and ground contact time should be minimized, and (3) landing should be softened on the forefoot and with the knees slightly flexed. More details about the 10-week JR training program can be checked in Table 3:”
I can imagine that I would have an opposite effect, from the welts & bruises on my ankles & shins, as I am such an uncoordinated fucker that I can NOT jump rope
Can’t do a kick-flip, either, if anyone is asking
Science. Specific words having specific meanings, defining what you are talking about.
These papers aren’t written for you or I but people in labs where they’ll often debate the meaning of a word without debating the merits of the paper
I 1000% agree with you though. Science & scientist need to explain it like they are talking to a high school student who has average grades.
I commented on the benefits of jr in another thread awhile back.
Jumping rope started for me in 1976. My HS football team started practice daily for 10min (in full gear) jumping rope. My coach, who was from the 1940’s!!!, believed in its physiological and neurological multi-functional efficacy prior to any scientific paper. The man coached and implemented jr in wrestling too. He just knew - Big slow guys got quicker, fast guys got faster, and everybody got “fitter.”
There was also a 9 week segment of 9th grade PE class (same coach) that was dedicated to jr exclusively. Grade was determined by the level of progression daily through 13 different jump skills that could be repeated for 50-100 reps. Many, including me, at the start, couldn’t complete Step1 (Both feet/100 reps). By the end of the semester I made it up through step10 (A-).
To this day, I have a rope in my garage, car, gym, travel and TRX bags - and incorporate jr into strength sessions 4x week.
I’ll quit when they fit me for a wheelchair, or hang myself with it on day one in a nursing home.
