5-Minute Speed Rope Workout for Football | STACK

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

Increase Football Speed, Part 2: 5-Minute Speed Rope Workout

February 18, 2013 | Tammy Kovaluk

Must See Football Videos

In Increase Football Speed, Part 1: Why Jumping Rope Is the Perfect Speed Workout, I explained how jumping rope can increase speed. In Part 2, I provide a five-minute jump rope routine that you can perform this off-season to increase your football speed.

The following football jump rope workout develops anaerobic endurance, speed, quickness, agility and power, while improving balance, coordination, rhythm, timing, and concentration. It also increases foot, ankle, leg and wrist strength—all critical performance attributes for football.

Before jumping into the workout below, make sure you have a solid foundation. Here is a series to prepare you for the five-minute speed rope workout.


Perform for two weeks. Emphasize technique, not speed or endurance.

  • Goal 1: Perform Bounce Jumps and A-Runs for 50 times each without a miss.
  • Goal 2: Alternate between Bounce Jumps and A-Runs.
  • Goal 3: Perform Forward-Straddle, Scissors and Skier's Jumps for 50 times each without a miss.
  • Goal 4: Increase your jump rope capacity by working up to 100, 200, 300, 400 and 500 jumps without a miss. Mix jumps throughout set.
  • Goal 5: Develop your speed by working up to 140 revolutions per minute (RPM). Count the number of rope turns in 15 seconds and multiply that by 4 to get your RPM.

Remember to progress at your own pace and never overdo it. Too much jump rope too soon may cause shin splints, sore calves or a calf injury.

5-Minute Speed Rope Workout

Warm-up: 2-3 minutes of skipping and dynamic calf stretches

Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.

  • A-Run: 25 each leg (Learn how to perform the A-Run.)
  • Bounce Jump: 25
  • A-Run: 25 each leg
  • Double Unders: 25
  • A-Run: 25 each leg
  • Forward-Straddle: 25
  • A-Run: 25 each leg
  • Scissors: 25
  • A-Run: 25 each leg
  • Skier's Jump: 25
  • A-Run: 25 each leg

Adding this five-minute jump rope speed workout to your football off-season program twice per week is an effective and efficient way to get faster by improving your running mechanics and overall speed.

Photo: Exercise.com

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

Basketball Speed Training Essentials

As basketball season is underway in the NBA, and gearing up for the NCAA and High Schools across the country, the pressure is on to create the skills...

Get Faster With 3 Essential Speed Training Strategies

Deceleration: The Missing Link in Speed Training

Basic Speed Training Drills for Any Sport

Five Methods to Maximize Acceleration

Get Faster With This Sprint Form Checklist

How to Run Faster Without Using Special Equipment

Train at a Whole New Level Using Pear Square One

Training Tool: SKLZ Recoil 360

Exercise of the Week: 300-Yard Shuttle

Best Training Drills to Increase Your Game-Time Speed

Low-Cost Speed Training Gear

40-Yard Dash Form Tips From the Pros

5 Tips for Longer, Faster Runs

Simple Drills to Help You Sprint Faster

Two Tips to Help You Run Faster

The 5 Elements of a Successful Speed Training Program

Use Accelerated Plyos to Get Faster for Football

Step Counting: How Big Men Can Run a Faster 40

Use These Four Factors to Increase Your Speed

Improve Quickness With Lateral Speed Drills

Get Faster With Two Strength Workouts

The Single Most Important Trick for Generating Speed

The Secret to Running Faster

Increase Speed With 3 Resisted Sprint Drills

Develop Your Hidden Weapon: Hand Speed

3 Tips to Increase Sprint Speed

5 Tips on How to Run Faster

5 Drills to Increase Agility on the Playing Field

Increase Speed With 3 Mini Hurdle Drills

4 Principles for More Effective Speed Training

3 Tips to Help You Get Faster for Your Sport

How to Increase Skating Speed for Hockey, Part 1

Exercise of the Week: 200-Meter Intervals