4/11/2023 0 Comments Jump rope workoutJump rope for 1:00 (alternating :05 as fast as possible and :05 as slow as possible)ģ. Jump rope for :45 (:15 normal jumps - :15 fast jumps - :15 normal jumps)Ģ. Example: if you roll a 3 on your first roll, and a 5 for the second roll, then you will have to perform the hip-twist jumps with both feet for 50 seconds.ġ. The second die will determine how long you will perform that foot pattern (1 = :10, 1 = :20, etc.). Your first die will determine which foot pattern you will perform (using the #1-6 in the multi-directional workout). Roll the Dice: You will need a pair of dice for this drill. 45 Degree Zig-Zag: Perform each of the patterns listed above from a corner of the court to the near elbow, then to the intersection of the midcourt line and sideline, then to the adjacent elbow, then to the adjacent baseline corner.Ĥ. Then repeat to midcourt and back, far free throw line and back, and far baseline and back (standard “suicide”).ģ. Mini Suicide: Perform each of the patterns listed above from the baseline to the free throw and back. Perform once clockwise and once counter-clockwise.Ģ. Half-Court Circle: Perform each of the patterns listed above around the center jump circle on a basketball court. Internal / external jumps (touch the toes then touch the heels) (50 reps)ġ. Wide-to-narrow split jumps (like the bottom part of a jumping jack) (50 reps)Ħ. Front-to-back split jumps (alternate one foot in front and one foot in back) (50 reps)ĥ. Hip-twist jumps with both feet (alternate jumping with your feet facing left and then facing right in a twisting motion while keeping your shoulders square) (50 reps)Ĥ. Front-to-back jumps with both feet (50 reps)ģ. Side-to-side jumps with both feet (50 reps)Ģ. Be sure that you’ve mastered the foot patterns in a stationary position before attempting any of the moving ones!ġ. These foot patterns and movements are extremely challenging, but will greatly improve your agility and coordination. Once you feel comfortable with the stationary workout, you can progress to the multi-directional workout. Left foot for 5 reps, right foot for 5 reps (repeat 5 times) Bodyweight squat: Start with your feet slightly wider than hip-width distance. Both feet alternating (“running in place”) (50 reps)Ħ. Stretch out by doing butterfly pose, lunges on both sides and hamstring stretches.4.Skip (where one foot lands as the other takes off) for 2 minutes continuously.Do a 1 minute plank or 10 pushups ( 1 minute).Do single-leg jumps (jumping continuously) one one leg for 30 seconds then switch to the other leg.Do either a plank for one minute or 10 pushups.Keep your shoulders down and use your wrist rather than arms to swing the jumprope.( 2 minutes) Do double leg jumps for 2 minutes at a steady pace.Warm up by doing 1 minute of jumping rope followed by a 1 minute plank (to tighten your core).If you are looking to burn as many calories as possible treat it as a circuit and rest for a couple of minutes afterwards and then repeat the workout two or three times if you dare! Make you sure stretch out properly afterwards. It combines the cardio benefits of skipping with “rest” periods where you do core exercises to tighten and strengthen as you go. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”ĭo this 10 minute workout anywhere - in your living room, your backyard or the local park. If you thought that running was the best cardio you could do if measured by calories burned, think again! Jumping rope can do more for you than the same time spent jogging - it builds your cardio, balance, bone density and agility.Īccording to Science Daily, “This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.
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