There is a handful of exercises I rate above all others either because they comprehensively raise function (e.g. the deadlift), or because they target a single critical function. Jump rope (skipping) falls into the later category. The ankle stretching shortening cycle (SSC) is a critical biomechanical function. All jumping skills, and that includes running, depend on it. The SSC is a reflex that stores gravitational energy in elastic elements of the calf-Achilles muscle tendon unit and releases it immediately to provide spring. Ankle function is primary in human locomotion because the feet and ankles 'feel' ground reaction forces first. Our entire locomotive response depends on how well the feet and ankles cope with loading on foot strike.
Skipping is a simple and very effective tool for enhancing the ankle stretch shortening cycle. Begin with 50-100 singles (one circuit of the rope for every hop) two-three times/week. Rest throughout as needed. A weak hopping action will result in the body flicking the feet behind the body to allow transit of the rope. As the ankle SSC strengthens, the body will hop higher and flick behind less. The mechanical goal of skipping is to develop a high hop with tall/ vertical posture:
- bouncing off the balls/ toes - no slapping or crashing of the feet on the ground
- no flicking back of the legs
- minimal dropping into the knees and hips - the better the energy production from the ankles, the less the hips and knees will be needed
Once it is obvious that the process is strengthening (goals above), progression can be made by increasing reps, extending rope skills, and with doubles (two circuits of the rope for every hop). The body strengthens as a response to stimulation but skills are subject to habit. It helps to assist the process by trying to exert the outcomes you're after. It helps to watch someone with good skills to know what you're trying to achieve.
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