InsideWAIS Strength and Conditioning – Skipping

For many people, the last time they would have picked up a skipping rope would date back to primary school or perhaps an early morning boot camp session with friends.

But whilst it might evoke memories of Rocky film montages or (for those old enough) trigger recollections of the 1980s health campaign Jump Rope for Heart, the humble skipping rope remains a regular go-to piece of equipment in the WAIS strength and conditioning gym.

Under the watchful eye of Strength and Conditioning coach David Veli, skipping exercises feature prominently ahead of training sessions that he programs for elite WAIS hockey athletes.

And according to Veli, the associated benefits of the exercise are wide-ranging.

“Skipping is a great fundamental warm up exercise with various pattern options and combinations to choose from,” he said.

“It can improve calf-strength, balance and co-ordination. This helps hockey athletes with footwork, running efficiency and can also reduce the risk of lower leg injury,” Veli explained.

For WAIS hockey scholarship athletes, strength and conditioning sessions are a common part of their weekly athlete schedule.

“The WAIS hockey athletes train in the gym twice a week and will skip before every weights session for around two or three minutes,” Veli said.

Whilst his role at WAIS is focused specifically with hockey, he said the practical use of skipping in S&C programs is applicable across a range of disciplines.

“Athletes from any sports that involve running and or jumping can benefit from adding skipping into their programs,” he said.

So whether you’re a weekend warrior or on a pathway to the top, why not try a pre-routine skip to boost your next workout!

InsideWAIS S&C Tip:

David Veli: Skipping can be incorporated at the start of any session as part of your warm up. It will increase heart rate and warm up your muscles, getting you ready for the session ahead.

You can find out more about WAIS strength and conditioning here.