Jumping Rope
Jumping rope will not only supplement your conditioning, but is very helpful in developing quick footwork and timing.
Sizing a Jump Rope:
- Stand on the middle of the rope with one foot.
- Pull the handles straight up making sure the rope is taut.
- For beginners, the top of the handles should reach close to the shoulder.
- For experienced jumpers, the top of the handles should reach the armpit or below.
- For double unders, the top of the handles should reach the nipple line.
- If the handles extend beyond your shoulders, your rope needs to be shortened.
- You can temporarily shorten many ropes by tying a knot below the handles.
- You can permanently shorten a Punk Rope jump rope using the snap lock mechanism.
- If in doubt, it’s better to get a rope that’s too long rather than too short.
These Are The Drills:
Do each drill 60 jumps. Work towards 60 jumps each style without stopping.
- Both Feet Together.
- Right Foot Alone (30 jumps). Left Foot Alone (30 jumps).
- Running Style.
- 2 jumps Each Foot: Alternating feet every 2 jumps.
- Jumping Jacks: Spread feet and land bringing both feet back together on the next jump.
- Front/Back: Move right foot forward, then bring feet together. Repeat with left leg.
- Crossovers: Cross right foot in front of left foot. Then bring feet back together. Cross left foot in front of right foot, then bring feet back together.
- Backwards Jumps.
- Double Jumps: Rope goes around twice with only one jump.
