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Jumping rope

Jumping ropeĀ is a great way to build up your calves and ankles, which is where your explosiveness starts on your jumps. Your joints can also be strengthened through jumping rope. Endurance is also great to have, as well as improved oxygen levels and blood circulation.

We suggest you do three sets of jumping. It depends on how skilled you are, but if you are a beginner, start with three minutes per set. Work your way up to ten minutes per set.

This video by fightTIPS explains 16 different jump rope variations:

The List:

1) Double bounce
2) One bounce
3) Jumping jacks
4) Criss-Cross
5) Forward and back
6) Butt kickers
7) High knees
8) Left, left, right, right
9) Rope side to side
10) Rope Criss-cross
11) Double unders
12) Squat rope side to side
13) Rope side to side lunges
14) Backwards
15) Double backwards
16) Freestyle