Jump Rope Training
Jump rope training will enhance:
* Coordination
* Agility
* Quickness
* Footwork
* Endurance
You can purchase a quality jump rope for $5 or less. You will not find a more effective conditioning tool for less than $5.

Unfortunately, despite the obvious benefits, most athletes are unfamiliar with jump rope training. Many strength and conditioning coaches have replaced the jump rope with more elaborate and expensive training tools.

The jump rope is a tried and true method for improving conditioning and coordination. If you have never jumped rope before, you can expect a challenge. The rope can be very frustrating to a beginner. You will not become proficient with the rope overnight. It takes practice.

Many athletes attempt the rope, get frustrated, and quickly find alternative conditioning tools. Do not allow your frustration to interfere with your development as an athlete.
Skill First, Then Conditioning

When first jumping rope, it is important that you become proficient with the rope before using it as a conditioning tool. If you have never jumped rope before, you can expect some initial frustration. You must first view your rope sessions as skill workouts.

You need to develop skill with the rope, and then add it to your conditioning arsenal. If you try to use the rope for conditioning before developing skill with the rope, you are setting yourself up for failure and frustration.

Start with frequent, yet short jump rope sessions. For example, start with 20-second intervals on the rope. Just try to skip for 20 seconds without tripping on the rope. Keep the intervals brief, and stop before fatigue mounts.
Perform these skill emphasis sessions regularly. Frequent practice is recommended. Eventually, you will move past 20 seconds, and begin working with 1, 2, and 3-minute rounds. 30 to 60 seconds of rest will separate each round.

Running in place with the rope is one of the easiest rope skipping patterns to learn. You will remain stationary, lifting the knees high with each turn of the rope. You will essentially be running in place with high knees. This style of rope work is easy to learn, and excellent for conditioning.
One way to incorporate variety is by traveling frontward, backward, and side-to-side. For example, run in place with the rope while traveling around the perimeter of a square. Move forward, sideways (right), backward, and then sideways (left), ending back at the starting point.

By incorporating frontward, backward, and lateral movement, you will improve footwork and agility, while simultaneously improving endurance.

Measuring the Rope

When you stand on the middle of the rope with both feet, the handles should reach to just under your arm pits.

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