Last Updated on November 26, 2022 by admin
In this article, we’ll provide example exercises, hacks and tips on the benefits of skipping rope (jump rope) exercises for swimmers.
The benefits of skipping rope exercises for swimmers
Many top swimmers use a skipping rope/jump rope to develop their ankle strength and flexibility, both essential for developing an effective swimming leg kick.
- A skipping rope/jump rope is an essential part of any swimmer’s training kit, as it’s light, portable, versatile and inexpensive.
- They can be very useful when used as a part of a warm-up process before any dryland/land training or before entering the pool.
- They can be an effective way of raising the swimmer’s heart rate and helping slowly warm their muscles.
Types of skipping ropes
There is a large variety of skipping ropes/jump ropes available.
- Some are made of plastic and others of leather. However, both of these types tend to be too light for swim training use.
- While beaded or liquorice skipping ropes tend to be too slow for swim training use.
- We find that the best skipping ropes for swimmers are those that have a coated steel wire, have comfortable handles and are adjustable.
- Like the TechRise Skipping Rope see below
Using a skipping rope
Listed below are some hacks and tips for when first using a skipping rope/jump rope.
Body position
- Swimmers should remain in an upright position.
- The swimmer’s head should be up and looking forward.
- Their shoulders should be pulled back and their elbows should be tucked down by their sides.
Skipping rope length
When using a skipping rope/jump rope, it’s best to have a rope that’s the correct length.
To ensure the swimmer’s skipping rope is at the correct height,
- They should first hold both skipping rope handles together.
- Then they should ensure the middle of the rope is touching the floor.
- The swimmer should then put one foot into the loop in the middle of the rope and ensure the rope is touching the floor.
- Finally, the swimmer can adjust the length of the skipping rope.
- Swimmers should ensure that when the handles are in a horizontal position, they are level with the top of their shoulder.
Holding a skipping rope
Swimmers should hold the skipping rope/jump rope, slightly above the waistline.
- They should lightly hold each handle towards their ends.
- This will help to ensure maximum flexibility in their wrists, which will help generate skipping rope speed and rhythm.
Don’t’ jump too high
Swimmers should ensure that they don’t jump too high while skipping.
- This will help generate a fast and steady skipping rhythm.
- Swimmers should aim to jump approximately one to two inches off the ground.
Don’t’ double jump
Swimmers should ensure that they only perform a single jump during each turn of the skipping rope.
- Performing a double jump slows down the exercise’s speed and rhythm.
Skipping on the balls of the feet
Swimmers should ensure that they skip on the balls of their feet, ensuring that they are working their calve muscles.
- They should also ensure that their heels do not touch the floor.
Suitable footwear
Swimmers should ensure they are wearing suitable footwear.
- These should ideally be training shoes with a cushioned sole.
Suitable surface
Skipping exercises should always be performed on a suitable surface.
- Swimmers should beware of wet poolside/decks which could be slippery.
- Ideally skipping should be conducted on a sprung wooden floor.
Skipping rope exercises for swimmers
We have listed below some of our favourite introductory skipping rope/jump rope exercises.
- These can be performed as a part of a warm-up procedure or as a stand-alone dryland/land training routine.
- If performed as a part of a dryland/land training routine, they should be introduced as a two-minutes exercise to one-minute rest.
- These exercises can be gradually increased by raising the number of reps from two to three and gradually increasing the number of minutes of each exercise to three minutes.
- The total skipping rope dryland/land training routine should be between ten to fifteen minutes.
Running on the spot
This is a great introductory skipping rope/jump rope exercise. The swimmer starts this exercise slowly and gradually increases their rope speed while ensuring that they are running on the spot (jumping/skipping in one spot).
- As the swimmer becomes more proficient, they should be encouraged to perform this exercise with smaller and quicker jumps.
- They should also be encouraged to perform this exercise with straighter legs, with less knee bend.
High knees
The high knees exercise is a progression from running on the spot. For this exercise, the swimmer brings their knees up as high as they can.
- This is a great exercise for flexing their hips and working their abs.
Back to front
The back-to-front exercise adds another level of intensity to the warm-up/training routine.
- The swimmer should continually jump back and then jump forward to the starting position.
Side to side
Similar to the back-to-front exercise above, during the side-to-side exercise, the swimmer should continually jump from one side to another.
Criss-cross
This requires the swimmer to cross and then uncross their feet and legs, during each jump.
- Swimmers should ensure they perform this exercise crossing alternate feet at the front, which promotes coordination and balance.
Takeaways
Many top swimmers use a skipping rope/jump rope to develop their ankle strength and flexibility, both essential for developing an effective swimming leg kick.
- A skipping rope/jump rope is an essential part of their training kit, as it’s light, portable, versatile and inexpensive.
- They can be very useful when used as a part of the warm-up process before dryland/land training or before entering the pool.
- They are an effective way of raising the swimmer’s heart rate and helping slowly warm the muscles.
Amazon affiliate links
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Many of our swimmers use the TechRise Skipping Rope, as they find it light, adjustable and easy to use.
- Anti-Slip Soft Skin-friendly Handle: Equipped with anti-slip and lightweight ergonomically shaped handles coated with custom memory foam grips for extra comfort.
- Easily Adjustable Soft Stainless Steel Wire Inside Rope: The rope length adjuster inside each handle let the rope could be quickly and easily adjustable from 9.8ft down to your desired length within minutes. Suitable for all family members.
- Premium Speed Ball Bearing: Featuring high-quality premium ball bearing to ensure a smooth and effortless spin making it the perfect addition to any calorie-burning workout program.
- Lightweight & Portable: Being feather-light makes it easily and conveniently portable so that you can achieve maximum fat burn, tone your muscles and reach peak fitness anywhere. Included are also easy-to-follow sizing instructions and tips on how to get the most out of your rope.
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Recommended swimming equipment
We have provided a recommended swimming equipment page, containing the swimming equipment that we and our swimmers use and recommend. You can access this page by clicking on the following link: recommended swimming equipment
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