A Simple Yet Effective Jump Rope Program

10/8/2005 12:00:00 AM | Pack Athletics

Jumping rope can improve a athlete's foot quickness and agility. This jump rope routine is based on a cross layout format that forms four quadrants. The quadrants are numbered as follows:

1	2
4	3

The progression of the routine is as follows:

1. Regular jump	x50
2. Side to side - 4 to 3 and back	x50 (both feet)
3. Up and back - 4 to 1 and back	x50 (both feet)
4. Boxer shuffle - 2 on right foot, 2 on left foot	x50
5. Up and back one foot - 4 to 1 and back	x25 (right foot) x25 (left foot)
6. Side to side one foot - 4 to 3	x25 (right foot) x25 (left foot)
7. Triangle (1-2-4) alternate: switch (2-1-3)	x50 (both feet)
8. Four Square (1-2-3-4)	x50 (both feet)
9. Figure 8 (2-4-1-3)	x50 (both feet)
10. Double jump with bounce: rope under foot twice	x50 (both feet)
11. Double jump in succession: rope under foot twice	x50 (both feet)
12. Bonus round - as many regular jumps as you can get in thirty seconds. Set a goal of reaching a hundred jumps or more.