EXERCISE DRILLS
JUMP ROPE
ALTERNATING HIGH KNEES
ALTERNATE FEET
DOUBLE UNDER
1 Stand with your feet 1 to 2 inches apart, with the Speed
Rope handles in both hands, the rope resting on the
ground behind you.
2 Starting with your hands just above your waist, swing
the rope over your head from behind you.
3 Jump over the rope as it continues to swing forward and
then under your feet.
4 Repeat for the recommended duration to complete
the set.
COACHING TIP: Jump just high enough to let the rope pass
under your feet, landing and holding on the balls of your feet.
FEEL IT: Working your calves, thighs, hips, and shoulders.
1 Starting with your hands just above your waist and your
forearms parallel to the ground.
2 Raise your left foot off the ground slightly.
3 Swing the rope over your head from behind you.
4 Jump with your right foot over the rope as it continues to
swing forward and then under your feet.
5 Landing on your left foot, drive your right knee up.
6 Continue alternating your feet for the recommended
duration to complete the set.
COACHING TIP: Jump just high enough to let the rope pass
under your foot, landing and holding on the balls of your feet.
Remember to drive your knees up 90 degrees during each rep.
FEEL IT: Working your calves, thighs, hips, and shoulders.
1 Starting with your hands just above your waist,
swing the rope over your head from behind you.
2Shift your weight to one side and jump over the rope
with one foot, as it continues to swing forward and
then under your feet.
3Alternate your jumping foot.
4 Repeat for the recommended duration to complete
the set.
COACHING TIP: Jump just high enough to let the rope pass
under your foot, landing and holding on the balls of your feet.
FEEL IT: Working your calves, thighs, hips, and shoulders.
1 Starting with your hands just above your waist, swing the
rope over your head from behind you.
2 Jump over the rope as it continues to swing forward and
then under your feet.
3 Repeat this until you are in a comfortable rhythm.
4 When ready, swing the rope forward quickly and jump
slightly higher than before.
5 At the peak of your jump, the rope should be starting its
second pass.
6 Finish the second pass, landing on the balls of your feet.
7 Repeat for the recommended duration to complete the
set.
COACHING TIP: Keep your upper body vertical and eyes
looking straight ahead, your arms still and your legs stiff, letting
your calves propel you as you swing the rope from your wrist.
Land and hold on the balls of your feet.
FEEL IT: Working your calves, thighs, hips, and shoulders.
LATERAL HOP
1Starting with your hands just above your waist, swing the
rope over your head from behind you.
2Jump over the rope as it continues to swing forward and
then under your feet.
3Land to the left of where you started and continue on to
the next swing jump, propelling yourself to the right.
4Continue jumping side to side.
5Repeat for the recommended duration to complete
the set.
COACHING TIP: Jump just high enough to let the rope pass
under your foot, landing and holding on the balls of your feet.
FEEL IT: Working your calves, thighs, hips, and shoulders.
HOW DO I INCORPORATE THE SKLZ SPEED ROPE INTO MY WORKOUT?
EXOS broke down which specific movements
will allow you to become more proficient with
Speed Rope and reach new levels of conditioning.
Each recommended movement is listed and
explained so you can easily get started and begin
to incorporate the SKLZ Speed Rope into your
conditioning.
The training guide has recommended movements
for the conditioning portion of a training session.
These focus on movement variations that will
target an athlete’s cardiovascular fitness and
coordination.
The recommended sets and reps are based
on your current training season. The season
dictates how much work you should be doing
with the Speed Rope. Preseason consists of the
six to eight weeks prior to a competitive season;
in-season is when you are actively playing or
practicing; the off-season is when you have no
competitions in the near future.
Now you’re ready to start training. Use the above
information to improve your conditioning with the
SKLZ Speed Rope.
