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
- Jump forward & backwards
- Jump laterally both directions.
- Rotational (transverse) jumps w/ toes pointing in on landing.
- Hops (forward and backward).
- Lateral hops both directions.
- 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.
