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Many schools are promoting “rope skipping check-ins,” where children jump with enthusiasm every day, but parents are worried – “I feel that rope skipping is quite ‘hard’ on the knees, can they jump every day?” “What is the maximum number of jumps per day?” “What is the maximum number of minutes?”
This issue, let’s talk about rope skipping.
💡Summary of the article:
Why do schools have children skip rope?
First, its intensity is appropriate.
Rope skipping belongs to moderate to high-intensity activities —in simple terms, it is the level of exercise that makes breathing urgent and speaking a bit difficult.
The World Health Organization recommends that children aged 5 to 17 should engage in at least 60 minutes of moderate to high-intensity exercise per day, and arrange exercises that strengthen muscles and bones for at least 3 days a week. [1]
Rope skipping is a good choice to help children achieve this goal. It should be noted that these 60 minutes do not need to be filled entirely with rope skipping; climbing stairs, running, playing ball games, and other activities, as long as they meet the intensity requirements, can be included.
Second, it has low venue requirements and is controllable.
Rope skipping is a low-threshold sport, with low venue requirements, and it is easy to quantify the assessment— how many jumps, how fast the jumps, can all be quantified, which is convenient for school organization and management, and suitable for widespread development.
Third, it can exercise two important athletic abilities.
Cardiorespiratory capacity[2]:
Coordination [2] :
Fourth, it helps lower limb bone health.
Jumping exercises can provide bones with short but powerful mechanical loads.
A 2017 study on Hong Kong adolescent girls found that regular rope skipping is related to increased lower limb bone density . [3] This kind of repetitive jumping exercise may promote the growth of lower limb bones.
Can children skip rope every day?
Yes, but it is not recommended to jump every day at the standard and intensity of the exam.
In daily life, the impact of running and jumping exercises on the lower limbs can reach 2 times, 3 times, or even more than the child’s body weight. [4]
If high-intensity rope skipping training is continued, or the training intensity increases too quickly, it is easy to cause overuse injuries.
The American Academy of Pediatrics (AAP) in its popular science website, in the recommendations for “prevention of sports injuries in adolescents,” points out that: the increase in weekly training load should be controlled within 10%–20%. [5] For example, if a child skips 500 times a day this week, it is not recommended to exceed 600 times next week.
Four details parents should pay attention to when their children skip rope every day
Detail 1: Land quietly
Although there are many technical points in rope skipping, if we can only focus on one, then this point is the most critical— quiet landing, the smaller the sound, the smaller the impact.
Landing action essentials:
Once in a state of fatigue:
Detail 2: Start with a training volume that can be easily and continuously completed to avoid frequent interruptions due to the pursuit of speed
Whether you are just starting to skip rope or resuming after a holiday, it is recommended to start with a goal that can be easily achieved , ensuring standard actions and continuous skipping.
Then, according to the aforementioned range, gradually increase the training volume week by week.
Detail 3: High-intensity training 2-3 times a week
For training that pursues breaking through skipping rope speed and number , arranging 2–3 times a week is enough.
Detail 4: When to reduce training volume, stop skipping rope?
If pain occurs during or after skipping rope:
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Pain on the same day: Reduce the exercise volume by half and observe the body’s reaction.
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If the pain still persists the next day: It is recommended to temporarily stop skipping rope and switch to low-impact exercises such as swimming, cycling, or walking.
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If the pain does not ease after adjustment, or even limping, obvious joint swelling, or waking up at night due to pain : Seek medical attention as soon as possible for assessment.
Rope Skipping Equipment Suggestions
Rope: The right length.
If the rope is too long, it is easy to drag on the ground and trip; if the rope is too short, it can cause Shrug, affecting the swinging rhythm.
You can let the child stand on the middle of the skipping rope with both feet, and then pull the handle to both sides of the body with both hands. The handle is roughly at the position of under the armpit or under the chest , which is usually the right length.
Shoes: Fit, stability, and moderate cushioning ability.
How to evaluate shoe stability [6] :
How to determine if the shoes fit[6]:
Training mat
It is more recommended that children train on plastic floors, wooden floors, or professional skipping rope mats .
Try to avoid a lot of training on concrete surfaces, as these surfaces are hard and have poor rebound, which can have a greater impact on joints.
Peer-review expert Zhang Zhe’an
Distinct Physical Therapist Master of Beijing Sport University
References
Content Editor Falco
