Jumping rope may seem old school, but it’s one of the most useful exercises for all athletes.
Ben Pollard, Georgia State’s strength and conditioning director, explains how it can get you exploding on jumps and sprints in just a month.
What it is: Jumping rope
Recommended by: Ben Pollard, Georgia State director of strength and conditioning
Why and how it helps: Most athletes are introduced to jumping rope in grade school, but the training benefits can sometimes be forgotten.
“It’s one of those old school [exercises] that people stopped doing,” Pollard says. “It helps develop explosiveness, speed and conditioning.”
Pollard adds that jumping rope can also help improve your vert because it develops lower-body quickness and strength needed to generate power to jump high.
How to perform
Jumping Rope Form tips
• Drive the turning of the rope with your wrists, not your arms
• Only balls of feet should touch floor
• Keep elbows close to sides when jumping
• Maintain upright torso
Sets/Reps: Start with 8-10 sets of 15 seconds of jumping with 45 seconds of rest. Build up to 15 seconds of each.
Perform 3-5 times per week.