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Advanced Jump Rope Drills

  • Date:
    Jul 1, 2015

The jump rope is a fantastic tool used to develop footwork and coordination.  You can alter the foot patterns as well as stay stationary or cover ground.  You can go for reps or for time. You are only limited by your creativity!

Choosing a jump rope that fits your body size is extremely important.  When holding the handles together, the jump rope should be as tall as your shoulders (or as close as possible).

Stationary Workout

     1.  Both feet (50 reps)

     2.  Left foot side-to-side (25 reps)

     3.  Right foot side-to-side (25 reps)

     4.  Both feet alternating (“running in place”) (50 reps)

     5.  Both feet side-to-side (25 reps)

     6.  Left foot for 5 reps, right foot for 5 reps (repeat 5 times)

     7.  High knees (50 reps)

     8.  Double jumps (10 reps)

Multi-Directional Workout

Once you feel comfortable with the stationary workout, you can progress to the multi-directional workout. These foot patterns and movements are extremely challenging, but will greatly improve your agility and coordination.  Be sure that you’ve mastered the foot patterns in a stationary position before attempting any of the moving ones!

     1.  Side-to-side jumps with both feet (50 reps)

     2.  Front-to-back jumps with both feet (50 reps)

     3.  Hip-twist jumps with both feet (alternate jumping with your feet facing left and then facing right in a twisting motion while keeping your shoulders square) (50 reps)

     4.  Front-to-back split jumps (alternate one foot in front and one foot in back) (50 reps)

     5.  Wide-to-narrow split jumps (like the bottom part of a jumping jack) (50 reps)

     6.  Internal / external jumps (touch the toes then touch the heels) (50 reps)

Workout Options

     1.  Half-Court Circle: Perform each of the patterns listed above around the center jump circle on a basketball court. Perform once clockwise and once counter-clockwise.

     2.  Mini Suicide: Perform each of the patterns listed above from the baseline to the free throw and back. Then repeat to midcourt and back, far free throw line and back, and far baseline and back (standard “suicide”).

     3.  45 Degree Zig-Zag: Perform each of the patterns listed above from a corner of the court to the near elbow, then to the intersection of the midcourt line and sideline, then to the adjacent elbow, then to the adjacent baseline corner. 

     4.  Roll the Dice: You will need a pair of dice for this drill.  Your first die will determine which foot pattern you will perform (using the #1-6 in the multi-directional workout). The second die will determine how long you will perform that foot pattern (1 = :10, 1 = :20, etc.).  Example: if you roll a 3 on your first roll, and a 5 for the second roll, then you will have to perform the hip-twist jumps with both feet for 50 seconds.

3 Additional Jump Rope Workouts

     1.  Jump rope for :45 (:15 normal jumps - :15 fast jumps - :15 normal jumps)

• Rest :15

• Repeat 10 times

     2.  Jump rope for 1:00 (alternating :05 as fast as possible and :05 as slow as possible)

• Rest 1:00

• Repeat 10 times

     3.  Jump rope for 1:00 (:15 with both feet, :15 with left leg, :15 with right leg, :15 with both feet)

• Rest :30

• Repeat 10 times

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