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Jump Rope Workout for Athletes


Jumping rope is the best way to increase your speed and agility while also improving your cardio at the same time. So why don’t you see more athletes doing it?


While most athletes who are serious about improving their speed and agility will utilize ladders and cones, they neglect the very thing that can give them a massive advantage over their competitors: jumping rope.


Why jumping rope is so neglected in the world of speed and agility training I have no idea. When you jump rope, you’re forced to utilize both your fast twitch muscles and your hand-eye coordination, which can have massive benefits in speed and agility.

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While you need a larger area, typically outside, in order to complete a speed and agility training session with ladders and cones, you can use a jump rope anytime and anywhere.


So if you are an athlete that wants to gain an advantage over the competition, you should consider making an inexpensive investment in a jump rope and gain the training advantage that your opponent isn’t.


So whether you’re a football player, baseball player, gymnast or any other type of high activity athlete, use this jump rope workout for speed and agility training consistently and you’ll be running faster, jumping higher and simply having improved overall coordination in no time.


All you need is a jump rope and this quick, 20 minute workout and you are all set to pursue your speed and agility goals with confidence.


Invest in a Quality Jump Rope

If you already own a jump rope, then you are all set. If not, then be sure to pick one that works for you. A few things to consider when choosing a jump rope are:


  1. What size is the jump rope? Is the Jump Rope Adjustable? To find out what size jump rope works best for you, check out our Sizing Guide for reference.
  2. Does the jump rope have a comfortable grip?
  3. Is the jump rope durable?

For speed and agility training, I would recommend a jump rope that has lightweight handles and a lightweight cable. This will allow you to rotate the faster and work on quick twitch, explosions as you jump rope.If you are not afraid of more of a challenge and don’t mind fighting fatigue in your arms, you can try a slightly weighted jump rope as well. However, if you are a beginner I would recommend starting with a lightweight jump rope.


If you’re in need of a jump rope, be sure to check out our Rope City Jump Rope Collection. If you want to consider other brands or compare our ropes with other brands, check out this extensive list of best jump ropes for double unders.


Now let’s get started!


Warm Up

Slow Motion Mountain Climbers - For this stretch, you will start in a pushup position with your fingers pointed outward, and then slowly pull your left leg up towards your chest, keeping your abs tight as you do it. Once your knee comes close to your chest, hold the stretch for three seconds and then stretch the other leg. Repeat until you have completed 8 reps with each leg.


Side Lunge to Crossover Lunge - For this stretch, start standing straight up with your arms stretched out in front of you. Then you begin by stepping to the right and lowering into a side lunge. You will then bring your left leg behind your right and lowering your knee to the floor. Repeat this process 8 times for each leg.


Jumping Jacks: Jumping Jacks will allow you to get your blood flowing and feeling comfortable with the jumping motion. Start with your feet close together and arms by your side. Begin to jump, with your feet landing a little more than shoulder width apart. At the same time, raise your arms over your head. Then jump again, landing once again with your feet close together and your arms by your side. Continue this for thirty seconds.


If you want a more extensive warm up, try this full-body dynamic warm up.


The Workout

Exercise

Time

Basic Jump

45 Seconds

Run In Place

45 Seconds

Break

45 Seconds

Running Forward Jump

45 Seconds

Alternating Jump

45 Seconds

Break

45 Seconds

Ali Shuffle

45 Seconds

Lateral Hurdle Step

45 Seconds

Break

45 Seconds

Speed Steps

45 Seconds

Sprints

45 Seconds

Break

1 minute, 45 Seconds

*** Repeat these exercises twice

The Exercises

Exercise 1. Basic Jump

 

Hold the jump rope in front of you with your hands together and your knees slightly bent. Once you feel comfortable, swing the rope behind you and turn the jump rope over your head. Using your wrist(not your arms), swing the jump rope over your head. As the jump rope approaches your feet, simply jump. Make sure to stay on your toes as you continue.

 

Exercise 2. Run In Place

 

This exercise is very similar to the basic jump, except you will be using a running motion instead of a jumping motion. As you swing the rope over your head and closer to your feet, pick one foot up at a time in a running motion and have the rope travel under you. Try and stay on your toes.

 

Exercise 3. Running Forward Jump

 

The running forward jump is exactly what it sounds like; you run forward as you jump. You will start this exercise in basic jump position and even start with basic jump for the first 5-10 seconds. As you get comfortable, begin to move your body forward as you continue to jump. Try and build up speed as the exercise progresses. You may need slightly more space than normal for this exercise, so be sure to plan ahead.


Exercise 4. Alternating Jump

 

For this exercise, you will start in an Ali shuffle position. It is similar to a basic jump position, except one foot will be farther in front of the other with your body slightly staggered. As you begin to jump you will switch feet position. This drill is very similar to an Ali shuffle, except your feet do not need to hit at the same time as they should when doing an Ali shuffle.


Exercise 5. Ali Shuffle

 

For this exercise, begin with your feet staggered, similar to a boxing stance, while holding the jump rope by your side at hip level. As you begin to jump, you will switch the position of your feet, bringing the foot that is in the back to the front and the foot that is in the front to the back. Try and hit the ground at the same time with each foot. Muhammad Ali made this exercise famous for a reason; it works. However, it can be difficult at first, so be patient with yourself as you learn.


Exercise 6. Lateral Hurdle Step

 

For the lateral hurdle step, you will start in a wider stance than a basic jump but everything else will stay the same. As you begin, you will pick you will pick your left leg up higher than your right, then on the next rotation you will shift your weight to the right side of your body as you hop off of your left leg. Continue this process, building up speed as you go.

 

Exercise 7: Speed Steps

 

Jump rope speed steps are pretty simple in theory but can be difficult to perform at first for many. For speed steps, start in a basic jump position, and then as you begin pass one leg at a time over the rope as it travels underneath you. If this sounds like a skipping motion it’s because that’s more or less exactly what it is.

Exercise 8. Sprints

 

Sprints are as simple as it gets. It is the exact same thing as a basic jump except you are going as fast as you possibly can. Pretty easy, right? Not exactly. Sprints can be very tiring and you are sure to trip yourself up in the process. If you stumble on the rope, it’s okay! Just keep going and try and build the lost momentum back up.

Variations

Variation 1. Jumping Jacks

 

Start with your legs slightly wider than shoulder width apart, as if you are doing jumping jacks for a warm up. As you jump, move your feet together, and then with the next rotation back to a wide stance. As you begin, go at a pace that is comfortable for you as it can feel a bit awkward at first.

 

Variation 2: Scissor Jumps

 

With scissor jumps, you start with one foot 6 inches in front of the other, leaving one foot in front of your body and one behind your body. As you start to jump, reverse your foot positing, moving the foot in front to the back and the foot that was behind your body in front. It is important to move your feet in sync with the jump rope as it travels over your head and under your feet.

 

Variation 3. High Knees Foot Cross

 

This is admittedly an advanced one, but if you feel comfortable with foot cross and high knees then you should be able to do this one, which is a simple combination of the two. Start with a basic foot cross exercise, but bring your knees up higher as you do. It may be difficult, but it is sure to improve your coordination if you can figure it out.

 

Exercise 4. Oblique Twists

Oblique twists are very similar to the basic jump motion, except you will rotate your hips and lower body side to side as you jump. Try and keep your upper body in a good, steady position as you do this exercise. Your wrists should be controlling the rotation of the rope and remember to land on your toes with each jump.

Cool Down

Quad Stretch: While standing straight up, grab your left foot with your left hand and pull towards your butt. Hold the stretch for 30 seconds and then switch and stretch the other foot for 30 seconds. If you start to lose balance, consider holding onto a chair or against a wall while you stretch.

Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.

Deep Breathing: Before you finish, take a moment and complete a deep breathing exercise. Inhale through your nose with your mouth closed for a count of four. Hold your breath for a count of seven. Exhale for a count of four. Repeat five times.

You’re Finished!

Hopefully you try this jump rope workout for speed and agility training as you try and become the best athlete that you possibly can.This workout is great for athletes who want to improve their speed, jumping ability or just overall athleticism.


If you’re looking to jump rope to lose weight try our jump rope workout for weight loss. If you are new to jumping rope and want to learn the basics with an easy jump rope workout, check out our jump rope workout for beginners.


I hope this workout helps you become the best athlete you possibly can. After you’ve completed the workout, be sure to come back and leave us a comment to let us know what you think.


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