This is not your 5th grade, out on the playground during recess, jump roping! This is a slightly expanded, and better video, version of the jump rope training that I shared in an earlier post –Jump Rope Drills; We do each pattern for either 20 seconds with a 10 second rest before switching to the next pattern, or 25 seconds on with 5 seconds rest. These are the patterns in the order we complete them:
- 2 feet in the same place
- 2 feet front to back
- 2 feet side to side
- 2 feet round the clock- clockwise (12-3-6-9)
- 2 feet round the clock counter-clockwise (12-9-6-3)
- Alternate right left
- Alternate 2 right – 2 left
- Ali Shuffle
- Rocker – right foot forward
- Rocker – left foot forward
- Rocker – side to side
- Right foot in the same place
- Left foot in the same place
- Right foot front to back
- Left foot front to back
- Right foot clockwise
- Left foot clockwise
- Right foot counter clockwise
- Left foot counter clockwise
The following video demonstrates each of the patterns. The male athlete in this video is a defensive lineman on our football team. The female athlete plays volleyball, basketball, and soccer. We feel these drills can benefit athletes in all sports.
We go through this sequence twice then end with the following:
- 30 seconds – as many jumps as you can
- 20 seconds – as many jumps as you can
- 15 seconds – as many jumps as you can
- 10 seconds – as many jumps as you can
- 5 seconds -as many jumps as you can
10 seconds rest in between each “burn out” set
We finish with a 1 minute cool down of slow jumping – their choice, whatever pattern they want, 10 seconds rest, then 40 seconds cool down of slow jumping. The entire workout takes between 26-30 minutes.
Here is a short video of an entire class (about 60 students) doing some of the drills
As always if you have any questions, just comment or email!
Jeff Floyd – firstname.lastname@example.org
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