Rubber-rope exercises

The rubber rope diameter varies by age group. We mostly begin to teach rubber-rope exercises at 13-14 years of age, using the 6-8 mm thick rope. The rope length is 160-200 cm, and there is a loop at each end, which ensures a good grip.

The allocation of the tool can be done in place or during the move. If possible, each student should get one tool. We carry the rubber band uniformly in the left hand, four-folded, held in the middle.

The appropriate formations for practice:  an open column or line, bigger that the total distance.

Rubber rope exercises can only be carried out after free practice "warm-up" of due intensity. First, we teach such exercises in which we are holding the rubber band in hands, or stand in its middle. When selecting the practices we should increasingly pay attention to the experience and age.

It is important to draw pupils’ attention to the risk of accidents:

• the grip should be held securely;
• they should stand on the rope with full body weight;
• they should securely loop the rope with their feet, because rope slipping can cause injury or an accident.

The children must be taught not to let off the pulled-out rope suddenly but to do it gradually, "on hold".

Technical implementation of the rubber rope exercises is not too difficult, but we expose our body to a very heavy load. We primarily use it for strength development but the rubber rope also well develops joint mobility. We should include circulation-enhancing and relaxing exercises among strengthening practices. Using the rubber rope to hold the body and limbs in different positions (isometric work) by itself significantly improves strength.

The rubber band exercises can be performed individually, in pairs, in groups, and can be combined with different tools: benches, wall bars, etc.

We increase the efficiency of the rubber band exercises, if:

• we work with a thicker rope;
• we reduce the distance between where we hold the rope;
• we use twofold or threefold rope;
• we use more ropes together.