A simple workout to improve footspeed and endurance

jump rope drills for jockey

by Jeremy Rupke on July 11, 2011

Last summer I was looking for a few simple workouts that I could do at home when I had some time to kill, or during those days where I feel very unproductive. One of the tricks I found was to use a jump rope. I felt a bit silly buying a skipping rope because I instantly associated it with public school games, but once I got home and tried it I realized that it isn’t easy!

If you think jumping rope is easy check out these facts from the Wikipedia jump rope page: ” This aerobic exercise can achieve a “burn rate” of up to 700 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile.

If you want to grab a cheap jump rope there are some pretty good deals on this page, I think most people in the USA are eligible for free shipping. Don’t forget to check out the workouts and video below.

When I got the jump rope I was just using it without any structure, but thanks to the guys at HockeyOT I now have a bit of a program to follow and modify to suit my needs. This is just one of MANY workouts that they have, if you are interested in having a complete hockey workout designed specifically for you and to meet your goals, check out the HockeyOT website. You can also see my review of the hockey training program for a bit more information. Below is a guest post from the guys at HockeyOT

An Underestimated Training Tool. The Jump Rope.

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. A good plastic speed rope will cost you approximately $12. If you are going to be away from your local training facility for a period of time, the rope is easy to pack 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 this for beginning hockey players and it’s called the 3D jump rope sequence. 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 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 1-8 one more time

3D Jump rope video from HockeyOT


level 2

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!

Check out HockeyOT for more information!

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Jeremy Rupke

Coach
Hi my name is Jeremy. I LOVE hockey and I am passionate about improving and helping others improve. My goal is to break every hockey skill down into easy to understand articles and videos. I explain everything step-by-step to help others improve. If you want to learn more about me you can read my about page. Thanks for reading and sharing!

{ 3 comments… read them below or add one }

Bob August 27, 2013 at 1:47 pm

It says “This Video Is Private” when I try to watch the video.

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Matt H August 10, 2011 at 1:12 am

Doing these makes me wish I never picked up a cigarette… Between work outs 3-4 days at the rink it’s killing me lol. 105 Days smoke free and counting.. I can’t wait to have normal human lungs again. Thanks for all the info guys. You’ve helped make my game waaay better.

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Matt Kaminski July 30, 2011 at 12:37 pm

Thanks for all the great hockey workouts! They really Work!

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