Can Jump Roping Increase Your Vertical

Higher Jumps Vertical Jump Training Resistance Bands

Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you

control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back

or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,

get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.

Exercising Tips How to Jump Rope Like a Boxer

Hi, I'm Ken Kashabura, personal trainer andfreelance fitness writer, and this is how to jump rope like a boxer. Whenever you'rejumping rope, you want to always, again, start off slow. You want to warm up. You can't just.you'renot going to go straight into doing the double jumps right away. So what you're going todo, is, you're going to start off doing some double skips, okayé So that's two skips inbetween every time the rope comes through. You're going to do that for a minute, thenyou're going to jump through, and you're going to jump one for one, all righté Then whenyou get done with that, you can start doing on one leg. So do about ten or so.ten ormore on your left. Ten or more on your right.

Then you can alternate. And then, once youget good at it, you can go fast. You can do the crosses. And you can jump higher to beable to do the double jumps. Now, a way to, you know, besides obvious reasons of not gettingtripped up on the rope, how you can judge to see if you're getting better, is if you.you'regoing to do these in timed rounds, so you want to jump rope for, say, two or three minutes.You want to see how many skips you can get in in those two or three minutes to measureyour progress. I'm Ken Kashabura, and that's how to jump rope like a boxer.

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