Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness

Compared with a control warm-up routine prior to endurance-running training, 10 weeks (2-4 times/wk) of JR training, in place of 5 minutes of regular warm-up activities, was effective in improving 3-km time-trial performance, jumping ability, RSI, and arch stiffness in amateur endurance runners. Improvements in RSI and arch stiffness were associated with improvements in 3-km time-trial performance.