How jumping rope can improve your 3km time...and more!

A study performed by Gracia-Pinillos et al. examined the impact of replacing a traditional warm-up with jumping rope prior to running on 3km trial times, jump performance, arch stiffness, and reactive strength index in amateur runners. This study had 96 participants split into two groups, a jump rope warm-up group or a control ‘usual’ warm-up group, over a 10-week period. The results of the study showed that those participants who were in the jump roping group had significant improvements in all the measures listed above. So, how much jumping rope does it take to achieve these types of results?