I developed Buddy Lee’s 3-Step Jump Rope Training System to improve cardiovascular health and sports performance. It is designed to help people of all ages and abilities easily master basic Jump Rope skills in the shortest time possible! I suggest using this program as a compliment to your TRX Training, so that you can better incorporate metabolic blasts alongside your strength and mobility work.
Keep on Jumping,
1. Preparation Phase :
Choose the correct surface and right equipment. To avoid high impact on the lower body, jump on a rubber mat, wooded, or padded surface. As a beginner and intermediate jumper, avoid choosing a high speed and thin cable cord, as it can be too light and difficult to control when learning how to jump. It is very important to maintain good technique, control and safe progression at the beginning stages of your Jump Rope Training Program. Suggested Rope: Buddy Lee/TRX Jump Rope for all children and adults at all ability levels.
Size the rope for your height based on your skill level. Stand on the center of the rope cord, and pull both handles to one side of the body.
- Beginner Jumper – rope should extend to the shoulder.
- Intermediate Jumper - rope should extend to the underarm.
- Advanced to Expert Jumper - rope should extend to lower chest
Start Slow & Steady!
2. Base Phase (4 weeks): Body Posture, Biomechanics, Master 2 Techniques, Frequency & Duration: 4 times a week for 4 weeks at 10 to 20 minutes per session.
Keep body upright, head and eyes focused straight ahead, relax upper body and arms, feet positioned either close together or a few inches apart. When first learning how to jump, be sure to focus on jumping only ½ to ¾ of an inch from the floor and land lightly on the balls of the feet in order to minimize impact. The key to master the skill of jumping lies in coordinating the time and rhythm of the rope swing with each successive jump.
Become Jump Rope Proficient! Master the Basic Bounce and the Alternate
Foot Step at 140 jumps each, without a miss, before safely building to 500 jumps. Repeat these jumps hundreds of times a session and combine them to enhance your jump rope proficiency to create a foundation to increase your jump rope endurance and master more advanced techniques. Learn to Land lightly and evenly on the balls of the feet while turning the rope with small circular wrist movements with a relaxed but firm grip.
Build Endurance & Enhance Overall Fitness!
Conditioning Phase (4-8 weeks) Frequency & Duration: 3-5 times a week at 20 minutes per session
Build from a Jump Rope proficiency of 140 jumps to a basic capacity of 500 jumps. Then, gradually build from 5 minutes to 10 minutes of non-stop jumping . Once you have the endurance and are able to sustain a ten minute bout of non-stop jumping, it can provide the same cardiovascular benefits as 30 minutes of jogging, 2 sets of tennis, and 30 minutes of playing racquet-ball.
About Buddy - Buddy Lee developed a worldwide reputation with his incredible jump rope skills, having presented for presidents and world leaders. He was a 1992 Olympian in Greco Roman wrestling, and a 20 times National Champion in 3 different styles of wrestling. To learn more about Buddy, please visit http://www.officialbuddyleeblog.com/