Jump rope conditioning for athletes download

I am a 40 year old lady in good condition and would like to lose 20 pound of fat without getting too big.

How can you help me and what exercise should I do? How many days a week should I train? Can you help me? Great jump rope routines. Jumping rope is awesome, but doing the same thing over and over can get boring.

Variety is king. Thanks for the variety. Name required. Mail will not be published required. Disclaimer: The information provided within this site is strictly informational and is not a replacement or substitute for professional advice or treatment. The provided content on this site should serve, at most, as a companion to a professional consult.

It should under no circumstance replace the advice of your primary care provider. You should always consult your primary care physician prior to starting any new fitness, nutrition, or weight loss regime.

All trademarks, registered trademarks and service-marks mentioned on this site are the property of their respective owners. Jumping Rope is an Incredible Conditioning Tool I want to outline the many different ways and angles to skip rope. Jump Rope Techniques Double leg jumps Jump with both feet simultaneously. Alternate leg jumps Jump over the rope with one leg at a time. Single leg high knees Jump rope one leg at a time raising your knees as high as possible with each revolution of the rope.

Double leg high knees Same idea as the single leg high knee jumps, except you launch yourself off the ground with both feet at once, bringing your knees to your chest. Criss cross This is a tricky movement for the advanced jump rope enthusiast.

Double unders Using any method of jumping you choose, the rope must pass under your feet twice before you touch the ground. Run skipping Go outside start running while jumping the rope with which ever technique you like best.

Ali shuffle To jump rope just like Muhammad Ali, start in a stationary position and jump rope while moving your upper body in all directions. Be creative Any other movements you can come up with, or combinations of the movements lists above, are also great. Putting Together a Routine Here are a couple examples of routines you can use that implement some of the rope jumping techniques outlined above.

Routine 1 — Endurance The low intensity endurance routine. Jump rope non stop for minutes. Routine 2 — Moderate Intensity High knee jumps for 30 seconds. Double foot jumping for 30 seconds. Repeat for 5 minutes, rest for 60 seconds, then do it 4 more times.

Single leg jumping, two jumps per leg, alternating legs for 60 seconds. Double foot jumping for 60 seconds. Repeat once, rest for 60 seconds, then do it 3 more times.

Routine 4 — High Intensity Double leg high knee jumps for 30 seconds. Criss cross jumps for 30 seconds, focusing on speed of movement. Single leg high knees for 60 seconds. Drop to the floor for 50 situps. Repeat twice, rest for 60 seconds, then do it 3 more times.

Routine 6 — Very High Intensity Alternate leg jumps for 30 seconds at high speed. Double unders for 15 seconds. Double leg high knee jumps for 15 seconds. Repeat for 3 minutes, rest for 60 seconds, and do it 3 more times. Criss cross jumps for 30 seconds.

Drop to the floor and bang out 20 clapping push-ups. Repeat three times, rest for 60 seconds, then do it 3 more times. Routine 8 — High Endurance Training Run skipping non stop for 30 minutes. Routine 9 — High Endurance Training great for fighters Ali Shuffle jumping for 30 minutes If you give high intensity rope jumping a try, your body will reward you for your efforts.

Share the Swole! No side effects unless you have a heart condition. Then be sure to check with your doctor first. Nice routine, this can be done with leg presses etc. Very effective and efficient! Sincerely Andreas. Regards, Eric. Get Fit Bundle Best Value. Get Lean. Get Strong. Check out our Get Lean Set here : To make these endurance workouts more effective and fun , we've mixed in simple bodyweight conditioning exercises.

Important Notes Jump rope endurance workouts should not be done on a frequent basis as the high volume of jumping can impose a lot of stress on the feet, ankles, and calves. Workout 2: Estimated time for completion: minutes Great for: building endurance Best jump rope to use: 1 Lb Heavy Rope Objective: complete ten 10 rounds of the following series of exercises for time: 50 jump rope jumping jacks 50 mountain climbers medium intensity Rest 30 seconds between rounds.

Workout 3: Estimated time for completion: minutes Great for: building endurance Best jump rope to use: Bolt Set 1 Oz and 2 Oz ropes Objective: complete five 5 rounds of the following series of exercises for time: 50 jump rope high knees 10 jump rope double unders 50 jump rope butt kicks 10 jump rope double unders 50 jump rope alternate foot 10 jump rope double unders 50 jump rope side to side 10 jump rope double unders Rest seconds between rounds.

Your Turn… It's time to get accountable. December 1, November 17, Back to Blog. Cart 0 View. Add to your Workout.

In other words, jumping rope is a highly effective yet low risk plyometric activity. Try integrating this simple jump rope progression into your programs.

It should only take minutes. Complete three rounds. Get your young athlete to jump rope and you might just see a real change in how athletic they can be! How to Incorporate Jumping Rope for Athletes into Your Programming By Tim Meyer If your child plays sports, then you know that the quickest, strongest, fastest, and most agile players are usually the most successful.

Your kids need to jump. Specifically, they need to jump rope! Programming Jumping Rope for Athletes Try integrating this simple jump rope progression into your programs.