The training of the cross rope is excellent to increase conditioning and general aerobic capacity, and at the same time coordination is raised, you improve your balance and work muscles such as shoulders and back. Although it may not seem like it, the impact on your joints is less.
Although combat sports mainly use this training item (either for conditioning or warm-up), it is an excellent tool for general conditioning in fitness, too.
This guide will help you to find the perfect cross rope for you.
Jump Ropes in Fitness. Choose the ideal jump rope for you!
Benefits of Cross rope:
- Increases stamina
- Contributes to burn more calories
- Increases aerobic capacity and breathing efficiency
- Increases coordination
- Improves footwork
- Increase Timing and overall rhythm
- Increase endurance in the shoulders
- You can use it for general conditioning or specific sports
As simple as it sounds, the cross rope is an excellent way to increase the aerobic condition.
On the other hand, cross rope helps to improve balance and coordination.
How to choose the right cross rope for you?
At first sight, and partly due to the diversity offered by the market, it is not so simple to find the appropriate cross rope.
However, if specific factors and specific characteristics are taken into account (which we will detail in this article), it will be much more comfortable.
Characteristics that you should consider when choosing a cross rope
First, you should try to find the cross rope that is most appropriate for you, mainly. Because with such cross rope you will take the best of your training. The type of cross rope you choose will make a huge difference in the performance and the results of the workout.
On the other hand, if you choose the wrong type of rope, your training and your experience will not be satisfactory (it will feel awkward to use, it will make you stumble, it will be challenging to use fast or do tricks, for example).
Training with the rope, besides effective, should be enjoyable and fun.
When choosing a jump rope, you should consider:
- The length of the it
- The material of the cross rope
- The type of handle
1- Choosing the length of the rope
Here, you should consider your height.
If the rope is too long, it will tangle up on the ground and require more strength to swing it through. If, on the other hand, the cord is too short you will not jump easily or do tricks.
The most advisable is to start (at least in the first stages) with the standard size for your height.
You can shorten the length of the rope as you get better (and this will allow for more speed).
- For beginners
You should look for a longer rope, which will have a higher resistance (and you cannot swing it fast), but you can work on timing.
- For fitness
Here, look for a rope that leaves a space of 6 to 10 inches when you swing it over your head. It will be easier to speed up and perform double unders.
- For Speed
In this case, you should look for a rope that has between 2 and 6 inches of space above your head. However, advance professionals use this type of cord.
- For Freestyle
Here, you look for a considerably longer rope for cross movements. The common is between 12 and 24 inches between the cord and the top of the head.
Measuring the rope size
You should measure not only the length of the cross rope cord but the total length including the measurement of both handles. You can do it in the following way:
Take both handles of the rope (with each hand) and stand on the centre of it (with one foot or both) while pulling the handles up.
The tips of the handles should touch your armpits. And this will show if the rope is short or maybe too long.
|Jump Rope Length||Your Height|
|7ft||4’0″ to 4’9″|
|8ft||4’10” to 5’3″|
|9ft||5’4″ to 5’10”|
|10ft||5’11” to 6’5″|
2- Choosing the rope material
Here it is vital to consider, more than anything else, the surface on which you are going to jump. If you are going to do it on hard and abrasive surfaces, the most advisable is PVC or cable seel.
The most used material is PVC plastic or vinyl cord. You will obtain good results with any of these.
Some materials are:
- PVC plastic
- Cloth / Fiber / Woven
- Beaded / Segmented
- Cable / wire
Also, we should relate the material of the cross rope to the level of experience:
- Beginners: Licorice or PVC, as they are light and have a certain flexibility.
- Intermediate: Licorice or cable. Liquorice is ideal for speed tricks. The steel cable is best for speed work.
- Advanced: Licorice cable or beaded (according to the personal goal).
The Material of the rope depending on the Sport you practice
Though for any workout, a cheap cross rope will do, the material changes depending on the sport you practice.
For fitness, the metal cables for speed, with ball bearing swivels, are the main. With this type, they manage to make double or triple skippings with ease and speed.
For those who like Jump Rope Tricks, freestyle cross ropes with more extended handles, and use the beaded material.
The materials you should avoid
Leather. It is too hard and heavy.
Rope. On the contrary, it is too light to achieve a good rhythm.
Beads. While they are ideal for tricks, they are too heavy to achieve a fast rhythm.
Weighted jump ropes. They make the cord challenging to rotate.
The stiffness of the cord is also important
We should note that the most stiffer ropes do not have as much flexibility when they are under tension. It presents certain advantages, especially for those who have more skill (advanced).
On the other hand, for beginners and intermediates, cross ropes that have more flexibility and elasticity are recommended. It allows the cord to adjust to possible mistakes while skipping.
3- Choosing the type of handle
We still lack something of great importance: the grips, since they play a crucial role. There are different designs, weights, materials and length.
The handle should be as light as possible because if it was too dense, it could reduce speed.
Although the plastic handles are cheaper, after a few months of intensive use, they tend to bend and break.
On the other hand, the shatterproof plastic handles or aluminium ones, although they are more expensive, last much longer.
Keep in mind, that when you grip the handle, you will use about two inches of it. However, there are three primary lengths: short, regular and long.
The long handles are ideal for tricks since they give you a little bit of extra length to do crossing movements.
For speed, the short handles are the best. You will find this type of handle on cross ropes for power speed.
For those who start jumping rope (beginners), the best is a standard medium handle (which is the most common).
Another critical point, the handle to rope connection
There are three types of a joint between the handle and the rope:
- Regular connection (the most common)
- 90 degrees (the grip and the cord join at a 90-degree angle, this provides less friction and therefore higher speed)
- Ball Bearing Swivel (in this type, there is much less friction and better control. But they are the most expensive)
The thickness of the handle
Thick handles will allow a better grip. But this type of handle is dense, so it will be more difficult to do tricks with them.
On the contrary, thin handles are better for speed.
Medium handles split the difference. (Usually the most common).
Conclusion: The best cross rope for you
Skipping rope is an excellent way of training, that in addition to being beneficial to improve coordination and footwork, notably increases physical endurance, aerobic capacity, and helps to burn calories. But to achieve the results we want, we must train with a cross rope that is appropriate for us (individually).
Choosing a rope is not a simple task. However, if we consider specific vital points, we will be able to do it.
What should we consider about ourselves? What sport we practice, and what is our level of experience in jump rope (beginner, intermediate or advanced). As well as our height.
What should we consider about the cross rope? The length, the material, and the characteristics of the handle. Each of these parameters will change depending on our training goals.
It is also important to know that with the rope you can train in different ways: Fitness, speed or freestyle.