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.

NEW VIDEO - Strength & Conditioning Article for Basketball

By Joe Haefner

If you are looking to improve explosivness and strength on the basketball court, take a look at this new article we just posted: 4 Strength & Conditioning Drills
for Basketball Players.

New Article (VIDEOS) - Early Specialization & Playing Multiple Sports With Pete Carroll, Dom Starsia, and Bob Braman

By Joe Haefner

If you’ve been reading articles at Breakthrough Basketball for any length of time, you probably have heard us say that athletes at the youth level, and at least through the junior varsity level, need to stay involved in multiple sports to become better athletes.

Watch Videos and Read More