Positive effect for the body, application areas
It is well known that jumping-rope exercises are included in a number of sports training materials, especially during the preparatory phase. It is used in the combat sports, such as boxing, wrestling and in various martial arts as a form of additional movement which is effectively applied to develop stamina, rapid power, a sense of rhythm and the dynamic development of leg strength. In addition, it is excellent for raising the centre of gravity so it is often used with great predilection by basketball players and athletes. Regarding the multitude of application areas, it is interesting to mention that the jumping rope exercises are also effective in the treatment of asthma patients, or, they play a significant role in health promotion. Anyone, at any age, can enjoy the jumping rope exercises. They offer mental relaxation and they can also be carried out to music.
Their equipment requirements are minimal (1 jumping rope), they can be performed in a small area, even at home, and they are also suitable for personal body workout.
Studies show that the physiological effect of 10 minutes of continuous jumping over the rope is equal to thirty minutes of continuous jogging. Rope jumping increases the efficiency of the work of the heart and circulatory system, thus it can also be effectively used for the prevention of cardiovascular diseases.
In addition to the cardiovascular system, it gives workout for the thigh and leg muscles. This form of exercise can provide a strong fitness background for athletes as well. But rope jumping is worth doing not only for fitness purposes. The sustained rope jumping makes our walking more dynamic; our steps are more powerful and graceful.
Rope jumping belongs to aerobic movements; therefore, it is an excellent fat burner. The advantage, but also the disadvantage of jumping rope is that it requires some skills so it is a more sophisticated form of exercise than running or walking. But the jumping rope never gets boring because you can skip on one leg, on both legs, we can drive the rope "straight" or "across" and we can jump individually, or in a company.
It is important on what ground we skip. We should always choose a flat, stable surface and avoid the concrete; instead we should rather jump on grass. We should always choose the location in such a way that neither the surface – you cannot jump rope in high grass – not the environment should be disturbing. It is unpleasant and dangerous when the jumping rope gets caught into something, so we need to look for large, open spaces. The length of the jump rope also matters. When it is too short or too long it cannot be used because it causes more annoyance than pleasure. When selecting a jumping rope we should consider the fact that the rope should „get around you”. If the rope is too long, you can make a knot at its end, but if it is too short, there is no other solution but to get a longer one.
The rope must be swung at the wrist. We should strive to learn an economical technique, but let us maintain the principle of moderation. However, we should never forget about the warm-up, in particular the wrist, the knee and the ankle joints, even if the pupils will rope jump for only a few minutes. Many a little makes a mickle, a few months later they will be able to jump for a few minutes. It is advisable to keep a diary in order to keep track of the growing performance of the pupils. As a result of jumping rope, it is not only their physical fitness which improves, but also their posture, and the operation and efficiency of all organ systems.
The introduction of jump rope to schools is justified by the fact that in those schools where there is no gym, or where physical education classes, or their great part, due to the schedule problems, take place outdoors (not infrequently on the corridor) they use jumping rope because the exercises can be performed anywhere, do not make noise, and the equipments – even for a school – is cheap. The rope jumping can also be started even with a rope without a rope handle.
In summary, the arguments in favor of using rope jumping in school education
Disseminating the jumping rope as sport we fulfill by objectives and tasks of physical and sports education formulated in NAT.
Objectives and tasks formulated in NAT:
- Using jump rope we develop all motor skills.
- Even with little practice we can provide a sense of achievement.
- Individual performance and development can be simply and well measured
- It can play an important role after the school year in health preservation
- During the recreational activities it encourages pupils to move.
The exceptional advantage of the jumping rope is that the practice, be it simple or complicated, can take place in a small space. The diversity of practices ensures that everyone can find elements appropriate to their capabilities.
In public awareness and in school physical education, generally it is the individual jump rope exercises that are known, although rope exercises in pairs or groups are just as effective and entertaining, what is more, they develop movement cooperation between learners as they have to pay attention to each other even better. The teaching materials concerning individual exercises and elements of leg technique have already been prepared; however, becoming acquired with these materials is a prerequisite to the teaching of rope jumping in pairs and in groups. The recommended curriculum, written by Agnes Hócza, an assistant professor at the Institute of Physical Education and Sports Sciences, JGYPK, can be found at the following page: