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The Jump Rope: An Underestimated Training Tool


A tool that we like to use for training is the jump rope. It is a low cost, portable and highly effective piece of equipment. We recommand using a good speed rope like the HockeyShot Quick Rope. Plus, if you are going to be away from your local training facility for a period of time, the rope is easy to pack and bring along.

Jumping rope is easy to add to any workout. It can even be used between sets of a strength training exercise to keep the heart rate at a certain level. In a recent study, this has been shown to improve muscle recovery.

If you think jumping rope is just for kids on the playground, I challenge you to try this workout. We use our 3D jump rope sequence for beginning hockey players. As with any exercise make sure your physician has cleared you for vigorous activity.

Perform each of these drills for 15 seconds, getting as many jumps in as you can.

  1. 2 foot normal jump
  2. 2 foot side-to-side jump
  3. 2 foot twisting left to right
  4. Rest for 45 seconds
  5. 1 foot alternate skipping
  6. 1 foot high knees alternate skipping
  7. 1 foot skater hop alternate skipping
  8. Rest for 45 seconds
  9. Repeat steps 1-8, one more time

I guarantee this 3D jump rope sequence will get your heart rate up! You will also experience the added benefit of working on your foot speed and coordination. You won't get this kind of workout sitting on a stationary bike!

HockeyShot Quick Rope

The HockeyShot Quick Rope features a superior bearing system for smooth rotation, allowing you to focus on your rhythm and not the rope. The cord can be easily adjusted to your desired length.

Visit the Quick Rope page