Jump rope exercises
If done solo, I like to start off with basic skip (both feet, single foot), then add some directions to the skip (side-to-side, forward and backwards). Then add in some transverse movement of the hips and feet. Afterwards, I’d do any other pattern of skipping depending on what my focus is for the day.
If I wanted to do this as part of a circuit, then I would have skipping as the cardio portion of the routine (alternate with resistance training within the circuit). If I want to tire myself out before proceeding to train on a specific skill (so as to not rely on attributes to make up for the lack of skill), I could do this as a Tabata.
If I were to be training with a partner, I could have a couple of teammates swing a long rope around while a training partner and I jump in the middle together. I have done some judo with a training partner while skipping together. I find that really helpful with footwork and when to time the sweep.
Hello Kelli,
You can incorporate a jump rope into just about any move. Have you ever watched the jump rope competitions? They are amazing. You should also check out punkrope.com for more ideas.
I like to do the cross over, double unders, skipping and running. There are also partner jumps and the chinese wheel is fun. I also jump using tabata style.
Take care.
Hi Kelli,
I still remember it – does that count? Did you check Youtube? They have a lot of short videos that will give you ideas.
http://www.youtube.com/results?search_query=jump+rope+workout&oq=jump+ro…
Karin Singleton
www.meltnc.com
