The goal to be a good runner is housed in the fact that being a good athlete will help you become a much better runner.  Jumping rope is a drill and skill that crosses over into just about any sport.

Why Jump Rope?

• You gain agility needed on the trail when you have to move quickly and laterally to avoid rocks and roots.
• You gain vertical strength and power which is important for efficient running and uphill running.
• You gain repetitive ground striking skills that mimic really good foot placement during your running.
• You gain endurance and fitness, you’ll see soon enough.

Note:  This post shares some drills and some ways to implement the drills into a workout.  What we do not cover in this post is how to add to a fully comprehensive training program or the specific skills to master jumping rope.  Contact us to learn more about either at contact@becomingultra.com!

Alternating Progressions

This is a great drill to use as a warm up or as a part of a bigger set.  As the reps go up on each leg you will be able to feel if one side seems stronger or more coordinated than the other.  These small differences will make a difference in your running efficiency and the cool thing, this drill will help develop better balance between the two sides!  One leg drills are the base for many movements and since we are continuously landing and taking off of one leg, Alternating Progressions are a great way to build that system!

Apply Alternating Progressions

Three sets for three levels. Let’s call the levels 50k, 50m, and 100m.  We will do this throughout the series.

50k

3 sets of progressions up to 5 on each leg. Give yourself 30 seconds between sets and only count a set without error.

50m

5 sets of progressions up to 10 on each leg (like in the video below).  Take a minute between each set. It’s harder than you think and any error starts over that set.

100m

A. Do 3 sets to failure– as many reps on each leg as possible until error or complete fatigue.  Take five second recovery for every rep you made it to.  So, if you made it to 12 per leg, that’s a 60 second cool down.

B. Do the 50m drill above after a 10 mile run.  Seeing where you are fatiguing after a good effort running is good for you to know and being able to put an effort while fatigued is a great skill. Plus, jumping rope is far more controlled than the trail so it’s a safe drill to push yourself with.

Short Explosive Intervals

Learning how to “turn it on” when you need to pass someone on the trail, give a good push for the last few meters of a hill or to get up and over bigger obstacles like stairs or rocks is important in running.  It’s really important to be able to give that push with out completely hitting the wall.  This concept and drill will help you become more explosive in your running, which will make a world of difference.

The main skill we use is an alternating jump to mimic running as well as we can.  You’ll notice your speed will be based more on rope speed than foot speed so keep practicing your rope skills!

Apply Short Explosive Intervals:

50k

This is a practice set.  Start by only focusing on the “fast” interval.  Try to do 10 sets of ten seconds as fast as you can.   At the end of the ten seconds recover for 15-20 and go at it again.  This is skill building.

50m

Now that you are confident that you can transition while jumping from a fast pace to a slow paced jogging jump, do 10 sets of 10:10 intervals.  One set is a ten second fast rope followed by a ten second cool down while still jumping.  NOT EASY!

100m

 

Now you have some skill and fitness to match.  Do intervals of 2:1 or 3:1.  In the 50m challenge you recovered the same length that you did the work.  Now, less recovery.  Start with 10 sets of 20:10, 20 seconds fast and 10 seconds of recover.  Building aerobic power, strength, and agility along the way!

Random Jump Rope Agility Drills

 

Agility is defined as moving quickly and accurately and I like to paraphrase by saying it’s putting your feet where you want them when you want them.  In the video below you will see a handful of drills you can put into practice to become more agile, a great skill for runners.

Apply Random Jump Rope Agility Drills:

50k

Practice.  Watch the video a few times.   Here are the drills once more.

• low knee jog
• high knee jog
• lateral split jump
• front split jump
• heel to heel
• toe to toe
• slalom jumps

Before you can move to the next level, you should be able to do all of the above for at least 20 second each without error.

50m

Okay, now you have the skill and fitness.  Put the drills above into a super interval set. Something like this:

• 30 sec low knee jog then 30 sec cooldown then,
• 30 sec high knee jog then 30 sec cooldown then,
• 30 sec lateral split jump then 30 sec cooldown then,
• 30 sec front split jump then 30 sec cooldown then,
• 30 sec heel to heel then 30 sec cooldown then,
• 30 sec toe to toe then 30 sec cooldown then,
• 30 sec slalom jumps then 30 sec cooldown then,

Repeat 3 times.  That’s the basic set.  Add or subtract as needed.

100m

This is a practice then apply set.   Get to where you can do each of the drills as fast as you can for a minute straight.  Mastery of these drills will make you a much better athlete.  Focus on mastery here.

Squat/Lunge Jump Rope Intervals

The next two drills incorporate a strength aspect that the above drills do not.  We like to combine the systems for more fun in a drill set that can become pretty tough, pretty quick. Be sure to use good general form with your squats and lunges.  Any pain, your done.

Apply Squat/Lunge Jump Rope Intervals:

50k

Practice.  Be sure you can transition and keep good form in the squat and lunge portion of the drill.

50m

 

Now to apply in a bigger set.

• Do 10 jumps with 5 squats and 10 split jump with 5 lunges with a twists per leg.
• 30 sec cooldown
• 10 sets

100m

More is not always better but it is the natural progression for these strength drills. Since we won’t be adding resistance, we will be adding volume for the physiological change we want to see.

Try:

• Do 25 jumps with 10 squats and 25 split jump with 10 lunges with a twists per leg.
• 30 sec cooldown
• 10 sets

Try to add speed to the jumps!

Double Under/ Squat Jump Intervals

The last drill of the series is the most intense and explosive.  Keep that chest up and stay springy off the ground!  Get quicker with your hands and wrists and you’ll be a master at this soon enough.

Apply Double Under/Squat Jump Intervals:

50k

Practice.  You have to be able to do multiple double unders to do this drill.  Be quick and be patient.  It’ll come.

50m

Now to apply in a bigger set.

• Do the set in the video, 5 double unders and 5 squat jumps for 10 sets without a break.

100m

More is not always better but it is the natural progression for these strength drills. Since we won’t be adding resistance, we will be adding volume for the physiological change we want to see.

• Do the set in the video, 5 double unders and 5 squat jumps for 10 sets without a break.
• Take a 2 minute break
• Repeat 3 times total.

OUCH!

Summary

• Better athletes make better runners and these drills will make you a better athlete.
• You have to practice.  If you don’t you’ll hate jump roping.
• Mastering athletic skills is great for your body AND your brain
• Running is great but so is cross training
• Jumping Rope is efficient, pack that little thing wherever you go
• Becoming Ultra is here to help you get better, reach out if you need more help at contact@becomingultra.com

Thanks,

Scott and all!