Jumping Rope

I got out an old favorite of mine this week for a couple workouts, the jump rope. I discovered the benefits of jumping rope way back when I used to play basketball. I remember reading an article about Clyde Drexler, coincidentally, of the Portland Trailblazers and how he would jump rope to improve his jumping ability, quickness and first-step explosiveness. So, to the garage I went to jump rope. I also remember my Dad telling me that my uncle David recommended jumping rope, he was kind of the sports advisor for me because he was a high school football coach and always in killer shape. It doesn't take long to realize the benefits of jumping rope because after a few minutes you will really start to feel it. Jumping rope will improve your foot work, your coordination and will really blast your calfs and shoulders. Plus, a jump rope is cheap and portable and just a good way to put some variation in your workouts.

I like to switch up my foot patterns when jumping. I usually start off jumping with both feet then move to a running in place type pattern. I also like jumping twice on one foot then alternate. It's up to you and what comes natural.

I have a couple different workouts I do with the jump rope.

This week I did one where I:

Jump Rope 1 minute
1x10 pushups
1x15 squats
jump rope 1 minute
1x10 pushups
1x15 lunges (on each leg so actually 30)
Repeat until you get 10 minutes of jumping rope in. I'm not in very good shape at the moment so this was plenty challenging for me adjust it to fit your fitness level.

Another one I did was:

Jump rope 5 minutes
1x12 curls (25lb. dumbbells)
1x15 kick backs
1x12 lateral raises for shoulders (25lb. dumbbells)
1x12 front raises for shoulders (25lb. dumbbells)
1x20 crunches (I use a camping sleeping pad because we have hardwood floors and it can be rough on the back)
1x20 leg lifts
Repeat the sets 4 times
Finish with 5 minutes of jumping rope.

Also, I have found that a jump rope with plastic beads or 1.5" sections (whatever you want to refer to them as) to work best for me rather then just a rope.

So, get on it!

P.s.- Jumping rope is also good because you can stay in if you just don't feel like going outside to work out and you can watch TV to distract from the pain.