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