Jump Rope Workout

I found this jump rope workout in some clinic notes.  I do not know where the workout came from or who uses it, but thought it was interesting enough to share.



How many jumps can you do in 20-30 seconds
Skip for 20-30 seconds and then go onto the next jump.
Start skipping for 3 minutes and build up to 5 minutes plus.

Use this as a warm up in conjunction with ball handling and dribbling before stretching

1. Jump both feet

2. Right foot only

3. Left foot only

4. Forward and back with both feet

5. Forward and back with right foot

6. Forward and back with left foot

7. Side to side with both feet

8. Side to side with right foot

9. Side to side with left foot

Advanced

10. Triangle both feet -- Jump in the form of a triangle and maintain good balance

11. Star jump – Jump in the form of a start and maintain good balance

12. Letter “W” jump

13. Double jumps