Jumping rope will help you, in the eternal words of Muhammad Ali, “Float like a butterfly; sting like a bee.” It improves agility and fluidity, lateral movement, explosiveness, hand and foot speed, and timing – not to mention aerobic conditioning benefits.

Form and Technique: Revisiting the Basics

How to Jump

• • Jump only an inch or two off the ground
• • Keep your knees slightly bent
• • Land softly on the balls of your feet
• • Maintain upright torso position
• • Rotate rope from wrists, not shoulders
• • Keep shoulders relaxed

Common Mistakes and Training Tips

Always consult your Physician before starting an exercise program.

Balance training improves overall performance for all sports. Dynamic balance training combines strength and endurance components for functional fitness.

1. One Leg Stance Bicep CurlsStand on one leg while performing 10-12 bicep curls with 5-12 lb weights. Alternate legs and arms.
2. Single Leg Squat with Stability BallPlace stability ball between wall and back, lift one knee, perform 10-15 squats per leg.
3. 1-Leg Hover Step-upStand sideways on 6-10″ step, lower dangling foot to floor, press back up. Add weights for challenge.

Introducing the Balazs 362 Medicine Ball Rack and Medicine Balls:

• • 11-gauge steel construction
• • Holds 6 balls (2-12 lbs)
• • Top-grain leather balls
• • Wall-mounted or freestanding