Speed Jump Rope Running
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
- 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).
