Jump Rope Training Video - Prevent Injuries & Improve Athleticism In Just 3 Minutes

By Joe Haefner

Here is a great 3-minute, jump rope workout. This is a great jumping workout for beginners and a great warm up for more advanced athletes.

Jump Rope Workout

1. Jump forward & backwards
2. Jump laterally both directions.
3. Rotational (transverse) jumps w/ toes pointing in on landing.
4. Hops (forward and backward).
5. Lateral hops both directions.
6. Rotational (transverse) hops.

Go about 5 to 15 yards in each direction based on the level of the athlete.

Key Points:

• Toes up in dorsiflexion
• Spend little time on the ground.
• Soft landing.
• Use wrists and forearms to turn rope.
• Keep shoulders relaxed.

Benefits to Jump Rope Training:

• Strengthen & warm up foot and ankle.
• Improves jumping and landing mechanics.
• Promotes good posture.
• Prevents injury.
• Improves coordination.
• Improve rhythm. Can’t have a great crossover without great rhythm.

Not to mention, the athletes seem to enjoy it when challenged and progressed properly.