Heavy Rope
Using a heavy rope is a wonderful way to build your endurance and strengthen your core. You can purchase a heavy rope at SportScienceLab.com's store.
Procedure:
Before starting keep the following in mind:
- Try to stay in one place.
- Flex your ankes with each jump.
- Try to keep your elbows tight to your body.
Remember one of the benifits is that you are training your feet to flex quickly. This will build your the muscles in foot which will impove your running, jumping and overall balance.
The goal is to complete 100 jumps in a minute. Rest for a few minutes repeat. Try to complete 100 jumps in as few tries as possible. Try to complete 5 sets.
Tips:
Keep your arms close to your body. Don't let them flail like noodles.
No double jumps- one jump per rotation of the rope. As you get tired it's common to want to do little jumps as the rope rotates.
Hold the handles diagonal in your hand.
Keep your grip lose enough so the handle can be moved easily. Do not hold the handle too tight.
Make sure you’re wearing shoes, the rope hurts if it hits bare feet.
Required Equipment:
Miscellaneous
Optional Equipment:
Ankle Weights
Focus:
Absolute Strength
Exceptional Core Strength
Rhythm and Timing
Sports:
Endurance
Comments
Re: Heavy Rope
another note press you hips forward chest out and lower back arch try and maintain perfect posture