The Jump Rope

It is said, “There comes a time when winter will ask what you have done all summer.” Thus, the great competitor diligently commits to his individual skill development – especially during the “off-season”. The following are all key components to consider when setting up your individual jump rope workout.

Static Ropes
Remain stationary and perform each jump step 50 revolutions.
• Regular Bounce
• Alternating Bounce
• Single Bounce (L&R)
• Skier (side-to-side)
• Bell (back&forth)
• Jack Flash (in-out)
• Nordic (straddle)
• Twist
• Leap-up
• Double-under

Dynamic Ropes
In addition to the jump steps listed above, perform the following “on the move” one length of the floor:
• Shuffle (push-step movement)
• Butt-kicks (lean forward)
• High Knees (speed)
• Gallop

Coach's Corner
Studies have shown, to master a fine motor skill, one must practice that skill correctly 200,000 times or more!