Intentional Stress Challenge: Jump Rope

Progressive challenge series to improve the skill of jumping rope.

There may not be another exercise that can simultaneously work multiple energy systems while causing a variety of physical adaptations as well as jumping rope. With just a piece of rope, one can improve speed, endurance, strength, power, agility, balance, coordination, rhythm, mental health, and resilience. Furthermore, this whole body exercise has been shown to efficiently burn calories, strengthen bones, and improve cardiovascular health in multiple ways. Pretty impressive for an exercise that can be done anytime, anywhere, and by anyone regardless of fitness level. The skill of jumping rope is a never-ending challenge for all levels of competency due to the countless techniques and formats one can use to create a workout. 

Without needing to cover distance, jumping rope produces the cardiovascular and aerobic benefits of running, biking, or swimming. Based on exertion, technique and timing, jumping rope can also produce the anaerobic benefits derived from high intensity training. What truly differentiates jumping rope, however, is the mental focus and coordination needed throughout the exercise. When performing most forms of cardio, people can essentially go on autopilot and become mindless. When performing high intensity exercise, people most often have to bite down on their metaphorical mouthpiece and go dark where focus is purely on grit and pushing through. Successfully jumping rope over time requires continuous conscious control of the body and mind in order to balance exertion with coordination and timing. 

Like all good forms of intentional stress, jumping rope is a physical and mental challenge. Without the body and mind working in harmony, it is difficult to maintain success at this unique exercise. The greater the challenge, the greater the reward. 

Use jumping rope as a way to improve your mindset, physical performance, and health.