CARDIO TRAINING

Topics

  • Photo for Speed Jump Rope Running
    Photo Credit: Nicolas Smith
    Photos:

Speed Jump Rope Running

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Athletes in a wide variety of disciplines jump rope as a regular part of their training. Jumping rope is a great cardio workout, but it also trains speed and agility. For this version, you'll jump in a running motion, with one step to each pass of the rope, as fast as you can manage.

Muscles Worked
Legs

Starting Position
Stand upright with a jump rope's handles in each hand (see Photo 1).

Exercise

  1. From the starting position, swing the rope overhead and begin jumping rope in a running motion, bringing your knees up and switching feet with each time the rope passes under you. Jump as fast as you can, without slowing down, for 60 seconds (see Photos 2 and 3).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.