5 Reasons Swimmers Should Jump Rope

Michael Butler
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You don’t need a gym to reap the benefits of it.

All you need is a good rope, a surface, and you can follow the below workouts from the comfort of your home.

Jumping rope is not only good for endurance, timing and agility, but also helps you burn a ton of calories. It can be an effective way to burn up to 1,000 calories per hour. This is 300% more than doing the treadmill, and more than twice the amount you can burn by running.

Jumping rope fits in nicely into your busy schedule because it doesn’t take up much time. If you have ten minutes a day, you can start exercising.

Jumping rope is also light on your joints. It helps increase bone density in your hips, wrists, and knees as it builds the muscles around them.

One last advantage is that it’s a weight loss enhancer. Jumping rope increases your metabolism, and it can also blunt your appetite, as it burns more calories than you take in.

Builds strong ankles.

Squats are known to strengthen your quads and glutes, which improve your running and cycling power. But as an added bonus, if you do squats with a jump rope, you will create explosive jumping power that will help with agility on the court or field. Strong ankle muscles are essential for swimming fast. They give you the support you need for a powerful kick.

Workout Volume Is Low

The added weight of a jump rope (just over a pound) means that your arms do most of the work when you’re jumping rope, not your legs. As a result, you can use a lighter, less bulky jump rope than you would use for squats.

Stimulates Your Nervous System

Turn up the speed of the jump rope and you’ll experience a significant increase in blood flow. This will prepare your muscles for the rigors of competition, but you can also use this as a simple way to stimulate your nervous system for a longer workout.

Improves Agility

The high jumper develops more than just brawn to soar over the bar—he also adds an array of technical elements to his jump. Essentially, the high jumper’s practice gives him more control over his body, which is critical for clearing the bar. And, these same skills translate into success for swimmers looking to shave time off their laps.

It develops fast twitch fibers with low impact.

One of the reasons why swimmers should take up rope jumping is because of the muscle fibers it stimulates. Most swimming strokes require fast twitch muscles. These fibers enable you to generate more force and are also used for activities like jumping and running.

By using a jump rope, you increase the strength and endurance of the fast twitch fibers in your legs and upper body. It also helps you develop better body control and coordination. But you can still build great fast twitch fibers with low impact. Using the right shoes and setting up your jump rope correctly can help minimize strain on the knees and ankles and reduce the risk of injury.

Jumping rope also helps you develop better rhythm, timing and coordination. You can practice simply tapping your feet to the rope to help you develop these skills.

It develops explosive power.

Jumping rope also helps you build explosive strength with plyometric exercises. Plyometrics are explosive exercises that involve the muscles stretching and then contracting. These exercises involve short bursts of intense activity and are used to help athletes run quicker, jump higher and swim faster. As swimming is definitely bound to plyometrics, your training regimen should definitely include jump rope to give yourself an added edge.

It can help you stay lean.

Gives you “quick feet” which you need for faster walls, faster starts, and a faster kick.

Rope jumping simulates the plyometric jumps they do in the water when they push off the wall and when they do their starts. This translates in the water to more speed when they jump in and out of the water, kick-start with their legs, dive down and start swimming, etc.

Rope jumping also gives you quick feet that you need in the water for strokes like backstroke, freestyle, butterfly, etc.

By increasing the number of eccentric muscle contracts in the limbs over the course of a practice, you are doing a significant contribution to building speed and power in the water.

Jumping rope works the tendons, which are responsible for absorbing the leg power and transferring it into a kick-start.

Keeps our posture in check .

When you jump rope, you have to maintain an upright posture when your body is in motion to avoid injury. It helps keep the spine in the proper alignment, plus it strengthens the muscles in the back and abdomen area.

When you jump rope, you have to maintain an upright posture when your body is in motion to avoid injury. It helps keep the spine in the proper alignment, plus it strengthens the muscles in the back and abdomen area.

Effective for endurance and speed training. Jumping rope is a great tool to help you in both endurance and speed – as the saying –Faster, Stronger, Better” goes. It’s an aerobic exercise, combining jumping and landings, and therefore more effective than running for those who are concerned about athletic injuries.

Jumping rope is a great tool to help you in both endurance and speed – as the saying –Faster, Stronger, Better” goes. It’s an aerobic exercise, combining jumping and landings, and therefore more effective than running for those who are concerned about athletic injuries.

Cardiovascular benefits. It gives you great cardiovascular benefits.

It gives you great cardiovascular benefits.

The Takeaway

While research on the effect that rope jumping has on swimming is limited, theory and anecdotal evidence confirms it can improve performance in the water.

It can help keep the arms and shoulders in the proper position and in the right rhythm for swimming. This is especially helpful for a group of athletes who are training with improper form and who don't know how to translate that to the water.

A large part of improving as a swimmer is improving your technique on land. Practices that focus on this are the most beneficial because they impact you even when you are in the pool.

Rope jumping is an effective way to work on your endurance and speed. Drill sets or swim sets won't always improve your endurance, especially if you aren't being timed. Alternatively, swimming shorter distances at a faster pace is a great way to build your speed.

The best part is that you can do this outside of the pool! Jumps are simple, you can do them anywhere, and you only need a jump rope. You don't need to be near a pool or other teammates to make them significant.

Swimming is one of the best sports to enjoy a life-long passion. Learning to jump rope as a swimmer can take your endurance, build strength, and give you the competitive edge.

Up Next:

Most people who are active in swimming and open water swimming know that jump rope can be an excellent conditioning tool. But what about those who are just learning how to swim or those of us who do not participate in open water swimming?

If you’re wondering whether you should include jump rope in your workout routine, below are some key reasons why you should.