Category Archives: Movement Preparation

What’s With All The Jump Rope?

Jumping rope should be the most consistent component to all training programs. If you walk into a training facility and notice that everyone is jumping rope like Ali then your probably at the right place. Rope work, as we like to call it, produces some of the most important physical and mental attributes such as:

Improved foot speed

Improved cardio efficiency

Improved balance

Improved Posture

Increase work capacity (next week we will explain this)

Enhanced motor skills

Improved lower body joint integrity

Reduction of body fat

Timing and Focus

 

Cool fact from Buddy Lee:

Jump rope for 10 minutes at the rate of 120 turns/min. burns 120 calories (based on a 150lb. person) and provides the same cardiovascular fitness as:

Swimming 12 minutes

Running 1 mile in 12 minutes

Tennis 2 sets

Jogging 30 minutes

Movement of the Week – Rotational Med Ball Slams

Similar to OH Med Ball Slam, this exercise is excellent for core and functional strength. It has an emphasis on rotatory stability/strength and can also be used help activate an athlete’s core during movement preparation. Athlete’s that are involved in sports such as, Baseball, Hockey and Basketball can benefit by performing this exercise in a conditioning program.

 

 

How to execute: 

  • Choose a hip to start from, simultaneously raise the ball overhead to the opposite while pivoting your foot.
  • Make sure to raise the ball as high as possible, keep your opposite foot pointed forward.
  • Once the ball is completely overhead violently throw the ball down using  your hips, arms and core.

Movement of the Week – Forward Rolls

Tumbling or Forward Rolls is an excellent way to improve body awareness, control and balance. When incorporating forward rolls to a training session a person will achieve enhanced range of motion. Check out the video below to see what it looks like.

 

Tumbling is a fundamental movement that every athlete should perfect along with jumping rope. There is no sense in having an athlete perform strength training without being able to tumble or jump rope. Tumbling should be a regular part of a training regimen.

Suggested implementation for tumbling during a warm-up:

3×5 Forward Rolls with 60 sec of Jump Rope after each set

Here’s how it’s done: 

Standing in front of a mat, squat down and put both of your hands onto mat. Tuck your chin to your chest then begin leaning forward. Touch the back of your head to the mat then push off gently starting the forward roll. Curl your entire body as you fall forward, follow all the way through so you produce enough momentum to stand on your feet and jump. When you jump make sure to push your hips forward into full extension. Finally, land softly as though you were finishing a squat jump.