How to Jump Rope for Football Speed | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Increase Football Speed, Part 1: Why Jumping Rope Is the Perfect Speed Workout

January 28, 2013 | Tammy Kovaluk

Must See Speed Videos

Speed, agility and quickness. Every football athlete, regardless of position, needs these attributes. They are the difference makers between juking a tackle, making a tackle or scoring a winning touchdown. Speed, agility and quickness are also the main emphases in jumping rope, which is why it's such a great workout for increasing football speed. Incorporating a few minutes of jumping rope into your speed training this off-season can pay huge dividends when next season rolls around.

Still convinced that jumping rope is just for your kid sister on the playground? Here are five reasons you need to reconsider:

Stamina and Speed Endurance

What good are you if you fade out after only one or two sprints? Football players who get recruited are the ones who maintain their speed, play after play, into the final minutes. (See Conditioning for the Big Man on the Field.) A little goes a long way with jumping rope; just a few minutes on a consistent basis will improve stamina in your forearms, shoulders and leg muscles, especially your calves. The right interval training will build your speed-endurance at top speeds.

Posture and Form

Skipping rope naturally improves the ability to maintain a long spine, ultimately improving posture, which is extremely important for running at top speeds. (See Get Faster: Sprinting Technique.) Without it, you'll never be as fast as you could be. Jumping rope activates your "horsepower" muscles, the glutes. They're a big factor in running fast. Skipping also reinforces ankle, knee and core stability. When you skip, you perform the triple extension action used in sprinting. These are all keys that make the difference between running fast and running very fast. Next practice, incorporate jumping rope with your sprinting form drills and to correct asymmetries (left-right differences). Correcting asymmetries increases running efficiency, which reduces the risk of injury.

Agility and Balance

The movement of skipping forces you to land on your toes, combining untapped power in your calves with the power of your quads, hamstrings, glutes and core. It teaches you to stay on your toes and be ready for action; and it increases your ability to pivot on a good strong foot with most weight on the toe. You improve your agility and quickness, and you reduce the stress on your knees from twisting and cutting actions in football.

Quickness by Being Relaxed

Quickness comes from staying relaxed in your extremities while keeping your spine erect and your abdominals drawn in. Skipping reinforces this pattern in your body. The more your trunk is held in the appropriate position and the more the your extremities are relaxed, the quicker and more powerful your movements will be. In a nutshell, skipping teaches you to be fast while being relaxed.

Foot Speed

With rope work, movements are small and crisp, because jumps are short and quick. The better you get at rope work, the faster the movements and the faster your foot speed. What football player doesn't need foot speed?

Check out this jump rope speed workout and watch for Part 2 of this series, where you'll find jump rope speed drills to incorporate into your program.

Topics: SPEED DRILLS
Tammy Kovaluk
- Tammy Kovaluk is the owner of Kovaluk Sports Conditioning (Victoria, B.C.), where she specializes in athletic development for prospective athletes to "step out of the...
Tammy Kovaluk
- Tammy Kovaluk is the owner of Kovaluk Sports Conditioning (Victoria, B.C.), where she specializes in athletic development for prospective athletes to "step out of the...
More Cool Stuff You'll Like

Get Faster With the Ultimate Stair Workout

Some of the best summer workouts take place outside: at the track, beach and stairs. Here is what you'll need for this Ultimate Stair Workout: running...

Reactive Agility: The Next Big Thing in Speed Training

5 Ways to Spice Up Your Ladder Drills

5 Essential Cross Country Workouts Explained

ZSeries 10-Minute Workouts: The Treadmill Challenge

Lengthen Your Stride for Maximum Speed

Skipping Drills: The Missing Link From Your Speed Workouts

10 Reasons Why You're Not Getting Faster

Improve Your Football 40 Time During the Season

3 Box Drills That Develop True Game Speed

Burn Your Competition with This Sprint Workout

How to Safely Decelerate Faster

The 5 Elements of a Successful Speed Training Program

Stability Training Can Improve Your Agility and Range of Motion

8 Positions to Lower Your 40-Yard-Dash Time

How to Improve Your Basketball Quickness in 5 Minutes

Get Faster With 'The .10 Second Difference' From EXOS

3 Speed Workouts to Improve Your Top-End Sprints

Speed Plyometrics to Help You Run Faster

3 Speed Training Essentials You Must Develop to Get Faster

How to Build First-Step Quickness for Baseball and Softball

Build Strength for Baseball and Softball Speed

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Build Game-Breaking Speed With This Exercise

Soccer Speed and Agility Drills for Women

3 Simple Tips to Improve Your 40-Yard Dash

How Sammy Watkins Built His Game-Breaking Speed

12-Week Off-Season Baseball Speed Workout

Improve Your Footwork to Improve Football Agility

STACK Challenge: 300-Yard Shuttle

ZSeries 10-Minute Workouts: Track Sprints

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

The Off-Season Baseball Speed and Agility Workout Program

4 Powerful Band Agility Drills

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Rev Up Your Sprint Training With These Complexes

ZSeries 10-Minute Workouts: Multidirectional Run

4 Foot Speed Drills to Increase Speed and Agility

How to Train for Speed in Cold Weather

Michael Johnson's Guide to a Faster 40

The Secret to Tom Brady's Newfound Speed

2-Week Long-Distance Track Workout Training Plan

Make Quick and Powerful Cuts Like Adrian Peterson

Ditch the Sprints. Here's How to Build True Sports Speed

Sprint Faster With Speed Demons

Get the Most Out of Foam Rolling

Here's Why Andre Williams' Breakout Performance Was No Fluke