Lo que le pasas a tus PIERNAS si Saltas la Soga Todos los Días!
Leonardo Mourglia
207,889 views
Skipping rope can make you run faster: a study of 96 runners measured it. Here's why skipping rope is the most underrated exercise for runners—with the real science behind it.
It's not "boxer cardio": it's training the spring in your stride. I'll explain the three mechanisms—foot stiffness, efficiency (running economy), and bone density—and how to add it to your week in just a few minutes, without injury and without running an extra kilometer.
If you're a runner, cyclist, or triathlete, this 5-minute exercise can change your warm-up forever.
⏱️ CHAPTERS
00:00 The experiment with 96 runners
01:15 Why plyometrics works and what it is
02:08 The mistake that almost everyone makes
03:04 Mechanism 1: the foot spring
04:06 Mechanism 2: Running faster without more VO2 Max
05:24 Mechanism 3: Stronger bones (key +40)
06:25 How to incorporate rope jumping into your workouts
📚 STUDIES CITED
🔬 Performance in runners
▸ García-Pinillos et al. (2020) — Jumping rope improves 3K time (controlled trial, 96 runners)
🔗 https://journals.humankinetics.com/vi...
▸ Paavolainen et al. (1999) — Explosive training improves 5K and running economy
🔗 https://pubmed.ncbi.nlm.nih.gov/10233...
🔬 Cardiovascular efficiency
▸ Baker (1968) — Rope vs. jogging and cardiovascular efficiency
🔗 https://pubmed.ncbi.nlm.nih.gov/5240102/
🔬 Body composition and metabolic health
▸ Kim et al. (2020) — SOGA 12 weeks: body composition and insulin
🔗 https://pubmed.ncbi.nlm.nih.gov/31812...
▸ Sung et al. (2019) — Soga 12 weeks: abdominal adiposity and vascular function
🔗 https://link.springer.com/article/10....
🔬 Bone density
▸ Jumps and bone density in the femoral neck (J Appl Physiol, 2006)
🔗 https://journals.physiology.org/doi/f...
▸ Meta-analysis: jump training and bone density (J Sports Sci, 2023)
🔗 https://www.tandfonline.com/doi/abs/1...
🔔 Subscribe for more science-based training, week by week.
#Running #JumpRope #Running #RunningTraining #SportsScience #Runners #Marathon #HalfMarathon #Plyometrics #RunningEconomy #RunningCadence #BoneDensity #Triathlon #Finisher #RunBetter
👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇
❤️ Become a member and support the development of this channel: @mourglia
👍 THANK YOU VERY MUCH 🙏
👍 And if you haven't subscribed to the channel yet... take advantage now ➡️ @mourglia
HIGHLIGHTS:
📢 The Mistake That Ruins Your Magnesium Supplement! DON'T DO IT AGAIN! El Error Que Arruina Tu Suplemento de Magn...
📢 What Happens to Your Body When You Hang From a Bar Every Day (Incredible) Qué Pasa en tu Cuerpo Cuando Te CUELGAS de...
📢 The LIST: 🔥 18 Foods to LOSE Belly Fat by Eating La LISTA: 🔥 18 Alimentos para PERDER GRASA...
📢 START RUNNING After 50: 5 Key Tips to Do It Today EMPEZAR a CORRER Después de los 50: 5 Cons...
📢 This is what happens to your BODY if you run EVERY DAY (Real Results) Esto le pasa a tu CUERPO si corres TODOS l...
📢 20 Easy Tricks to Lose Belly Fat Fast 20 trucos Fáciles para Perder Grasa Abdomi...
********************************************
The information provided in this video and all others on this channel does not replace consultation with doctors and professionals specializing in each subject. It is intended as a contribution, with appropriate citations to relevant scientific literature, to your knowledge should you wish to supplement the information provided by them.
20 Comments
Lo que le pasas a tus PIERNAS si Saltas la Soga Todos los Días!
Leonardo Mourglia
207,889 views
Skipping rope can make you run faster: a study of 96 runners measured it. Here's why skipping rope is the most underrated exercise for runners—with the real science behind it.
It's not "boxer cardio": it's training the spring in your stride. I'll explain the three mechanisms—foot stiffness, efficiency (running economy), and bone density—and how to add it to your week in just a few minutes, without injury and without running an extra kilometer.
If you're a runner, cyclist, or triathlete, this 5-minute exercise can change your warm-up forever.
⏱️ CHAPTERS
00:00 The experiment with 96 runners
01:15 Why plyometrics works and what it is
02:08 The mistake that almost everyone makes
03:04 Mechanism 1: the foot spring
04:06 Mechanism 2: Running faster without more VO2 Max
05:24 Mechanism 3: Stronger bones (key +40)
06:25 How to incorporate rope jumping into your workouts
📚 STUDIES CITED
🔬 Performance in runners
▸ García-Pinillos et al. (2020) — Jumping rope improves 3K time (controlled trial, 96 runners)
🔗 https://journals.humankinetics.com/vi...
▸ Paavolainen et al. (1999) — Explosive training improves 5K and running economy
🔗 https://pubmed.ncbi.nlm.nih.gov/10233...
🔬 Cardiovascular efficiency
▸ Baker (1968) — Rope vs. jogging and cardiovascular efficiency
🔗 https://pubmed.ncbi.nlm.nih.gov/5240102/
🔬 Body composition and metabolic health
▸ Kim et al. (2020) — SOGA 12 weeks: body composition and insulin
🔗 https://pubmed.ncbi.nlm.nih.gov/31812...
▸ Sung et al. (2019) — Soga 12 weeks: abdominal adiposity and vascular function
🔗 https://link.springer.com/article/10....
🔬 Bone density
▸ Jumps and bone density in the femoral neck (J Appl Physiol, 2006)
🔗 https://journals.physiology.org/doi/f...
▸ Meta-analysis: jump training and bone density (J Sports Sci, 2023)
🔗 https://www.tandfonline.com/doi/abs/1...
🔔 Subscribe for more science-based training, week by week.
#Running #JumpRope #Running #RunningTraining #SportsScience #Runners #Marathon #HalfMarathon #Plyometrics #RunningEconomy #RunningCadence #BoneDensity #Triathlon #Finisher #RunBetter
👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇
❤️ Become a member and support the development of this channel: @mourglia
👍 THANK YOU VERY MUCH 🙏
👍 And if you haven't subscribed to the channel yet... take advantage now ➡️ @mourglia
HIGHLIGHTS:
📢 The Mistake That Ruins Your Magnesium Supplement! DON'T DO IT AGAIN! El Error Que Arruina Tu Suplemento de Magn...
📢 What Happens to Your Body When You Hang From a Bar Every Day (Incredible) Qué Pasa en tu Cuerpo Cuando Te CUELGAS de...
📢 The LIST: 🔥 18 Foods to LOSE Belly Fat by Eating La LISTA: 🔥 18 Alimentos para PERDER GRASA...
📢 START RUNNING After 50: 5 Key Tips to Do It Today EMPEZAR a CORRER Después de los 50: 5 Cons...
📢 This is what happens to your BODY if you run EVERY DAY (Real Results) Esto le pasa a tu CUERPO si corres TODOS l...
📢 20 Easy Tricks to Lose Belly Fat Fast 20 trucos Fáciles para Perder Grasa Abdomi...
********************************************
The information provided in this video and all others on this channel does not replace consultation with doctors and professionals specializing in each subject. It is intended as a contribution, with appropriate citations to relevant scientific literature, to your knowledge should you wish to supplement the information provided by them.