One staple in the game of basketball and conditioning has long been the jump rope. While every tool has its place, the jump rope is a tool that I use regularly for two reasons:. You will simply start with both feet on the ground at the same time while you're turning the rope as quickly as you possibly can. Do not underestimate the effectiveness of this drill. This is a great starting point if you aren't able to currently jump rope; if you are a master, you can always work at improving your quickness.
Repeat Jump Rope for Basketball As you know basketball is a team sport in which two teams of 5 players try to score points against one another by placing a ball through a 10 orpe 3. Basketball jump rope routines being that boxer in the last round; you need to be able to endure those last few minutes and box your way to victory. But in reality if footwork is well developed, the tennis player moves with quiet feet. Here's Basketball jump rope routines it gets Huge strap hop on one foot, change feet every three hops, jump high enough for two revolutions under your feet in one jump. By using a jump rope tennis players can achieve a number of effects. Routinee rope is a great way for your players to get warmed up before basketball workouts or practice, but it is also a really good way for your players to work on their footwork and foot quickness. If you lethargically hop routnes way through a routine, you probably won't benefit much.
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Rourines Basketball Championships. In our Pro Membership, you will get access to a jujp training workout that was created by a Division 1 college strength coach. Throughout the entire exercise make sure to keep your head up and your back straight. Perform the routine every second day to give your body a days rest in-between workouts. All of these vertical jumping drills can Basketball jump rope routines done as a Basketball jump rope routines player or scaled up for a team workout. The other great thing about these resistance band drills is that they are going to work on basketball-specific movements. Which we all do. Photo courtesy of Dirk Hansen. This box jump rope drill is going to work on a player's forward and lateral two foot quickness. Bssketball Calf Jumps — 3 sets of 30 repetitions. This section is going to be perfect for both coaches, and also players to use on their own. You will then jump rojtines and switch the feet so that you Chick giving bj have your other foot forward. These basketball workouts are designed by professional trainers for all age groups and skill levels. All of these training videos are going to be in the weight room.
Improve your training, nutrition and lifestyle with daily.
- One staple in the game of basketball and conditioning has long been the jump rope.
- All of the jump rope workouts below are all in high-quality video, as well as text format.
- Photo courtesy of Dirk Hansen.
- All of the basketball workouts in this section are designed to help players improve their athleticism.
Many believe that jumping rope is the best overall athletic conditioner. It is very benefitial to basketball players in that it aids greatly in their development of agility, hand-foot coordination, rhythm, and balance. A jumprope program improves physical condition and develops strength, endurance, and stamina in the legs, which is so vital to the complete basketball player.
The forearm, arm, and chest muscles are olso greatly affected by jumping rope. The length of the rope is important and varies according to each individual's height. To determine rope length, the player should stand in the middle of the loop of the rope with her feet together and stretch the ends of the rope to her armpits.
Note hoaever, that a weighted rope requires a shorter length. Using the same technique, the handles of a weighted rope should stretch to just under the player's chest.
When turning the rope, the upper arms are held close to the body. The forearms are held down and out at a forty-five degree angle with the hands centimeters from the hips. The arm movement should be cut down as much as possible. To start the rope in motion, the player places the loop of the rope behind her heels with her arms extended out in front. She brings her hands down and back for the first turn of the rope.
She swings the rope over her head and then under both her feet. The jump should be just high enough for the rope to pass under her feet. She counts and jumps once with her right foot and once with her left foot, then she counts and jumps twice with her right foot and twice with her left foot. The player continues this method of counting up to ten with each foot. She spreads her feet apart sideways 15 to 20 centimeters on the two count or the second turn, and she places her feet together on the three count or on the third turn, and so on.
On the second turn she crosses the right leg over the left leg, then she uncrosses her legs. On the third turn she crosses the left leg over the right leg, and so on.
The player uncrosses her arms on the next downward swing of the rope. The crisscrossings are done with a bounce in between the crisscrosses, if so desired, and with the right and left arms alternating as the top arm of the crisscrosses.
She bends at the waist and speeds up the rope with wrist rotation. She lands on the balls of her feet and flexes her lower leg to form a ninety degree angle with the back of her thigh. She may run in place with her knees up or down. Running with the knees up develops the quadriceps and running with the knees down works the hamstring muscles. The player jumps forward through the rope, jusing a kangaroo jump bringing her knees to her chest.
There should be no rests or pauses between jumps. She should concentrate on swinging her hips forward and backward as well. Again, she should concentrate on swinging her hips. She continues this pattern and constantly tries to increase her speed. When the bounceis completed, she brings her hands together and swings the rope on the right side of her body as she bounces again.
She moves her hends apart at the top of the swing and again bounces through the rope with her feet together. When this bounce is completed, she brings her hands together and swings the rope on the left side of her body as she bounces again. She continues this pattern as she builds speed and agility. A possible jump rope routine could be based on ten or twenty repetitions of each type of jump.
Players and coaches should feel free to develop their own routines. It is important to remember that jumping rope should become part of a daily training regimen used throughout the year. A good program utilizes a five- too ten-minut segment during the season and a ten- to twenty-minute routine in the off-season.
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In our Pro Membership, you will get access to a team training workout that was created by a Division 1 college strength coach. Find a wall or pole tall enough that when you jump you cannot touch the top. Quick Links to Basketball Workouts Categories:. By having both types of information, you will be able to maximize your learning time and skill development. Continue this, as if you were running in place, for one minute. They will breakdown and teach the correct form for different exercises that basketball players should be using. Open Basketball Championships.
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All of the jump rope workouts below are all in high-quality video, as well as text format. By having both types of information, you will be able to maximize your learning time and skill development.
Every video is instructed by a basketball strength and agility trainer, and then also demonstrated by a high-level athlete.
Basketball HQ only allows the best basketball training content so you know that you are getting quality information from these jump rope training videos. So whether you are a big man trying to work on footwork in the post, a shooter working on getting their feet set when shooting, or just a player in general working on their footwork these training videos are for you. Check out our list of the best basketball training equipment to see which jump rope that we recommend.
Jumping rope is a great way for your players to get warmed up before basketball workouts or practice, but it is also a really good way for your players to work on their footwork and foot quickness.
If you can commit to having your players jump rope times a week for only minutes at a time you will see a great improvement in their footwork.
When they jump rope though, they need to treat it seriously and push themselves. This is the only way that they are going to see improvement. No matter what position you play jumping rope can help you out. Not only will it help you get in better shape or warmed up before working out, but it will help you improve your quickness and footwork.
Basketball is a game that requires great footwork if you want to be elite. All of these jump rope workout videos require a Pro Membership to view, but if you are interested in a sample of what we offer, check out our Free! This is your standing reach. Now from a standing start, jump and touch as high up the wall or pole as you possibly can.
Get your friend to climb the ladder and mark where you were able to reach on the wall. Measure the distance between your standing reach and your jumping reach. This is your current vertical jump.
The program is broken up into three different phases consisting of four weeks each. This is because as you continue through the program your muscles will adapt to the intensity of the workout, therefore we need to keep increasing the workload in order to continue increasing your vertical jump.
Perform the routine every second day to give your body a days rest in-between workouts. That ends up being 11 workouts per phase for a total of 33 workouts in the program.
Also, during this program you will be taking one week off between each phase to let your body completely recover. We know how hard it is for players to be patient!
If you have any trouble understanding my descriptions of the exercises, YouTube them to watch a video of the exercise being performed. Jumping Rope — A skipping rope is the only piece of equipment involved in the program. Jumping rope involves holding a rope with both hands and swinging it around your body continuously. To complete 4-corners you hop around the square in a clockwise direction landing on each dot for the required number of repetitions.
Single-Leg 4-Corners — Exactly the same as 4-Corners except performed on one leg. Slow-Motion Squats — Involves standing with your feet shoulder width apart. Hold for 2 seconds before slowly rising back to the starting position. The descent and rise should each take 4 seconds to complete. Throughout the entire exercise make sure to keep your head up and your back straight. Tuck Jumps — Tuck jumps involve descending into a comfortable squat and then jumping as high as possible and bringing your knees to your chest.
High-Reach Jumps — Are similar to tuck jumps, but instead of brining your knees to your chest, you just reach as high as you can. This is done best under a basketball ring or near a wall so that you can tell how much lower your reach becomes as you fatigue. Try to reach the same height through all repetitions.
Just jump as high as you can each repetition. Lateral Jumps — Lateral jumps are performed best with over a line or a stick. They involve standing parallel to the line on one side and then quickly jumping sideways back-and-forth over the line. Over and back equals one repetition. Single-Leg Lateral Jumps — Exactly the same as lateral jumps except performed on one leg.
Alternating Lunge Jumps — From a normal standing position, take one step forward with your right foot and one step backwards with your left foot.
The Jump Rope Institute, Jump Rope For Life
One staple in the game of basketball and conditioning has long been the jump rope. While every tool has its place, the jump rope is a tool that I use regularly for two reasons:. You will simply start with both feet on the ground at the same time while you're turning the rope as quickly as you possibly can. Do not underestimate the effectiveness of this drill. This is a great starting point if you aren't able to currently jump rope and if you are a master you can always work at improving your quickness.
This variation is the exact same as the above drill except you're going to move side to side instead of just up and down. This will help improve your ability to move laterally. You will then jump up and switch the feet so that you now have your other foot forward. The Ali shuffle will help greatly with learning to recover with one foot forward much like defense. Cancel Yes. Join Active or Sign In. All rights reserved. Go Premium. Need Help? Share this article.
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