An excerpt from episode #30 of the EYC Podcast – Jumping Rope Efficiently
Check out the full episode at the below links:
Moving on to jump height. As a baseline, you shouldn’t allow for more than 1/2” to 3/4” clearance over the rope for maximum efficiency. The exception would be power jumping in which you are jumping several inches off of the ground in order to develop explosiveness and power. Even then, a fun challenge is trying to reduce the height of jumps typically associated with power like the double or triple under. Power jumps require a greater degree of control at the jump, and landing phases, and therefore require more skill to execute with proper technique. They shouldn’t be attempted unless fundamental jumping skills have been developed. I won’t go any further on power jumps because that is a topic I will be getting into in another podcast. Keeping jump height to a maximum of 3/4” will not come easy, and areas such as technique, timing, strength, speed, and co-ordination need to work together to maintain consistent low jumps.
As I develop new skills throughout my training, one of the markers of progress and efficiency that I use is the height of my jumps. For example, I have no problem maintaining low jumps when simply performing consecutive single jumps, however when practicing combos, it can become more challenging, and if I am able to perform them while reducing the overall jump height, than I know I am getting better. Low jumps also minimize energy expenditure, allow for quicker movements, and help maintain a clean technique. In contrast, jumping higher than is necessary can cause unintended changes in timing, less endurance, and less favourable conditions for balancing proper technique. A great example of this is if you are not able to maintain control throughout jumps and are landing in different spots. If you find that you are jumping higher than necessary, I would again recommend shadow jumping at the correct height, which will help you develop the fine mechanical movements necessary. It will give you an idea of how jumping at that height feels, and the rope can slowly be implemented into your jumps. If you feel the wheels slowly coming apart during your set, stop, reconfigure, take a breath, and begin again. Jumping with control is much harder than putting everything you have into a single jump. Whether through sports, or recreation, we are often encouraged to try and jump as high as possible, however in this case(once again with the exception of power jumping) we want to keep our jumps low, and consistent.