If you want to get better cardio for BJJ, then you should start jumping rope. Strange as it may sound, this simple exercise can bring lots of benefits to your conditioning and grappling game. Rope is an easy exercise to add to your daily workout routine, requiring very little space and affordable training equipment.
It may sound boring and monotonous, but this exercise is one of the best for your BJJ performance. This simple exercise is excellent for strengthening your feet, ankles, and calves, in addition to boosting your cardio performance. Proper footwork is essential for stand-up and guard passing technique. Moreover, improved footwork will improves your throws, standing passes, and escapes.
Did you know that jumping burns more calories than running? If you want to find out more about the benefits of rope skipping for your body and the reasons why you should be training with a rope for better BJJ, keep reading.
Benefits of Jumping Rope for Improving Your BJJ Skills
Enhances Cardio Conditioning, and Endurance
You know that cardio is the key when practicing BJJ and jump roping is a great way to improve it. For cardio benefits jump roping is even more efficient than jogging and running. Plus, you can jump rope anywhere, in any weather!
Burns Fat Super Fast
Rope skipping is also beneficial for burning fat and burns approximately 300 calories per half hour. If you’re trying to shed some extra weight or cut some weight all you have to do it pick up the jump rope!
Improves Coordination, Balance, and Agility
Rope exercise will give a boost to your agility, coordination, and balance which are all crucial for Brazilian Jiu Jitsu.
Builds Strength (Not just in your legs!)
If you want to build strength without hitting the gym , start jumping rope! This seemingly easy exercise works for all your muscle groups and even includes the wrists and ankles.
Our Top Jump Rope Picks
The reality is any jump rope is enough to get started, but if you’re you don’t have one here are three jump ropes to consider:
Cheap and cheerful, this jump rope is great for getting started. It can be easily adjusted for different heights and has ball bearings for a smooth spinning experience.
Who knew this was a thing? Instead of a full rope these two weighted handles with free-spinning cordlets let you get the workout of a jump rope but without the rope! Great for people with limited space.
If you’re ready to get serious with your jump roping, this is the Cadillac of jump ropes. With built-in Bluetooth and an accompany app this weighted jump rope allows you to track your workouts and keep track of your progress over time.
Additional Tips for Jumping Rope
- The rope should always be adjusted to your height. So, prior to skipping, make sure the rope length is right for your height. The general rule the rope should be your height plus 3′ (92cm).
- Choose a rope with comfortable handles as it should fit your hands properly.
- Make rope skipping a regular workout routine, at least three times a week.
- When you jump, try to softly jump up and down on the balls on your feet. Make sure your heels never touch the ground.
- Don’t focus on jumping too high. Instead, relax and get into a rhythm.
- Remember not to swing your arms and shoulders too much.
- Position your hands slightly above your waistline.