Last week we discussed the first 5 principles of physical fitness – Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility and Power. Each of these principles created a solid foundation for the next, supporting the body in getting closer to acquiring physical fitness.
6. Speed: How quickly can you move when performing a physical task and keep moving quickly? Speed is the body’s ability to accelerate to its maximal rate of movement and maintain this speed. Being able to move faster requires your body to have power and strength. Maintaining maximum speed requires stamina and maintaining that speed requires cardiovascular/respiratory endurance.
7. Coordination: Not quite the “pat your head and rub your belly clockwise” type of coordination. Coordination is the ability to move multiple body parts with control and efficiency. Compound exercises are a good way of increasing your physical coordination. Compound movements will train different muscles in coordinating their contraction and firing rates.
8.Agility: So now that we have worked on our ability to move faster and trained our muscles to fire and contract together, we have supported an increase in our agility. Agility is our ability to move quickly with ease. Agility allows us to move with a gracefulness we thought only a dancer could possess. Examples of agility are the ease with which a talented basketball player moves around his/her opponent towards their net or the way a swimmer somersaults at the end of a lap to continue with a break in the opposite direction.
9. Balance: Do you think standing upright on both feet is a sign of good balance? Well let’s try standing on one foot with both hands straight in the air? A little more challenging for some. Why is that? Well if you haven’t developed strength in your core to keep your posture upright while you raise your arms above your head you might have some difficulty. Have no idea how to gracefully coordinate the movement of your arms and legs to keep yourself upright and poised? Might be a sign you need to work on your coordination and agility. When it comes to balance smooth transitions from rest to final pose is recommended, speed and power will help with such a task.
10. Accuracy: Last but by no means least, we have accuracy. Can you swim in a straight line? Shoot a basketball and clear the hoop every time? Hit a baseball? In order to improve your accuracy, you have to develop the first 9 principle skills of physical fitness. Without endurance and stamina your accuracy can and will diminish over time.
All of these principles are important when mastering jump rope. Unless you build cardiovascular/respiratory endurance how do you expect to master a double under? If you can’t move the rope quickly and with coordination how do you expect to be able to keep your balance performing multiple double unders one after the other with precision (accuracy).
I encourage you to take note of these principles and diligently work towards mastering each one. Want to know how jumping rope can help? Drop us a line!
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