Training with a skipping rope is possible at any age and leads to an improvement in body stamina, strength and dexterity. Training with a skipping rope can be used to maintain a good level of general fitness, increase of physical performance, or improved body shaping and appearance (strengthening of musculature, reduction of body fat and weight). In addition there are psychological benefits to training such as an increase in self confidence and self worth as well as a better body image. The strain from training with a skipping rope on the knee, hip and back is only two thirds of that experienced with jogging. Exercise with a skipping rope serves to protect the joints from excess impact and is hence a suitable exercise for any healthy person.

What should I pay attention to when training?

Advice: please consult your doctor before your first training session in order to evaluate your suitability.

Warming Up

Warming up serves to help avoid injury by raising body temperature and making the musculature supple and less susceptible to injury. Warm up by doing 3 to 5 minutes of low intensity skipping.

Tips to optimize your training

Please pay attention to the following instructions and be sure to perform the exercises as described.

• Wear gym shoes (sneakers) to lessen the impact on your ankles and feet and to ensure firm contact with the ground!

• Ensure you have the rope at the correct length, in that you hold out the rope at both ends and with closed legs climb on to the middle of the rope.

• For slower skipping the rope should be held, slightly tensed, close to your body at chest height.

• For faster skipping the rope should be held, slightly tensed, close to your body at hip height.

Cooling Down / Stretching

After a training session you should stretch and relax the affected muscles. The aim of cooling down and stretching is to avoid muscle cramp and injury and to encourage the body to return to its normal homeostatic state at rest. When you stretch out a muscle hold it in the stretched muscle for about 10 to 20 seconds and then relax. Avoid stretching the muscle with sharp jerking movements by slowly stretching it out with a slow and constant pace. When a muscle is stretched only a slight tension should be felt - it should not feel overtly painful!

• Repeat each stretching exercise 3 times.

Exercise 1: Basic Skip

With the rope behind your feet swing it over your head, jumping with both feet into the air such that the rope, once passed over your head and comes in front of you, passes under your feet and is then once again behind you in the position you started. Try to pass the rope for two such cycles for each time you jump.

Variation: Swing the rope in the opposite direction.

Effect: Strengthening of the calf and thigh musculature and stamina

Stretching Exercise 1: Upper Thigh

Lie down flat on your back and raise a leg vertical into the air. Place the rope over the foot of the raised leg. Now pull on the rope until you feel a light tension on the side of the leg. Hold this position for a few seconds and then release the rope. Alternate between legs.

Effect: Stretching of the calf and posterior thigh musculature

Stretching Exercise 2: Calf / Gluteal Area

Go onto one knee and stretch the other leg in front of you. Place the rope around the toes. Pull the rope towards your body, keeping the leg almost fully outstretched, whilst pulling your body towards your outstretched foot until you feel a slight tension on the back of the outstretched leg. Hold this position for a few seconds and release. Alternate between right and left leg.

Effect: Stretching of calf, posterior thigh, and gluteal musculature

Exercise 2: Walking Skip

This is the exact same procedure as Exercise 1 except that you jump from one foot to another as the rope passes under your feet.

Variation: Jump whilst standing on one leg only.

Stretching Exercise 3: Thigh Anterior

Lie down flat on your stomach and bend a leg upwards into the air. Place the rope around the instep of the elevated foot. Pull the rope until you feel a slight tension in the front region of the thigh. Hold this position for a few seconds and then release the rope. Alternate between left and right leg.

Effect: Stretching of the anterior thigh musculature

Exercise 3: Crossing Skip

This is also identical to Exercise 1 except that you cross your arms in front of your body, whilst holding the rope, every second jump and open them again afterwards. Hence, this exercise includes additional arm and shoulder movement to your exercise routine.

Variation: Cross your arms and open them again during every jump.

Effect: Strengthening of leg musculature and increased stamina.

Stretching Exercise 4: Posterior Forearm

Fold the rope and hold it behind your back with both hands. Now pull on it until you feel a light tension in the posterior (back) area of the upper arm. Hold this position for a few seconds and release. Alternate between left and right arm.

Effect: Stretching of the posterior forearm musculature

Stretching Exercise 5: Lateral Trunk

Incline your body to one side without twisting it until you feel a tension. Hold this position for as long as you feel comfortable and then release. Alternate between sides.

Effect: Stretching of the lateral torsal musculature