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.
Nice. Definately worthwhile.
Thank you for this information to a video Raju
This really is exciting. Can’t wit to use these jump rope drills with my girls. No only will it provent injury, and speeding up movements. I think this could help with thier jumping hight in rebounding. I’m adding this to my work outs as a dailey warm-up, after dynamics and stretching.
Hi,
I am really sorry to say but this is complete BS when compared to buddy lee’s jump rope program. That one actually helps.
I love it. I always have been a big fan of jumping rope for basketball training.
We already do rope training but this is a new element we can add with our girls.
Jumping rope is one of my favorite activities, The cardio really gets me going. Thanks for the awesome suggestions!