5-Minute Speed Rope Workout for Football | STACK
X

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.

Preparation

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, MSc, CSCS, is the owner of RISE Sport Performance Training (Tucson, Arizona). Originally from Canada, she has over 15 years of experience working...
Tammy Kovaluk
- Tammy Kovaluk, MSc, CSCS, is the owner of RISE Sport Performance Training (Tucson, Arizona). Originally from Canada, she has over 15 years of experience working...
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,292,610
Why You Should Never Doubt Colin Kaepernick
Views: 17,756,072
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,107

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,505
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

3 Speed Training Essentials You Must Develop to Get Faster

As in a previous article, The Venn Diagram of Sprinting, this article will focus on additional factors associated with speed development. Initially, we...

How to Safely Decelerate Faster

Lengthen Your Stride for Maximum Speed

Acceleration Drills to Increase Speed

3 Box Drills That Develop True Game Speed

The Secret to Tom Brady's Newfound Speed

How to Train for Speed in Cold Weather

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

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

ZSeries 10-Minute Workouts: The Treadmill Challenge

Improve Your Footwork to Improve Football Agility

Build Sprint Speed Like an Olympian

3 Speed Workouts to Improve Your Top-End Sprints

Sprint Faster With Speed Demons

3 Simple Tips to Improve Your 40-Yard Dash

Speed Plyometrics to Help You Run Faster

Skipping Drills: The Missing Link From Your Speed Workouts

Build Game-Breaking Speed With This Exercise

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

Rev Up Your Sprint Training With These Complexes

8 Positions to Lower Your 40-Yard-Dash Time

ZSeries 10-Minute Workouts: Track Sprints

5 Weight Room Speed Exercises You're Not Doing

Get Faster With the Ultimate Stair Workout

How to Build First-Step Quickness for Baseball and Softball

8 Speed Workout Tips to Get Faster

Build Strength for Baseball and Softball Speed

STACK Challenge: 300-Yard Shuttle

5 Ways to Spice Up Your Ladder Drills

The Off-Season Baseball Speed and Agility Workout Program

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Burn Your Competition with This Sprint Workout

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

Improve Your Football 40 Time During the Season

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Linear Speed Drills to Improve Athleticism

Stability Training Can Improve Your Agility and Range of Motion

Get the Most Out of Foam Rolling

The 5 Elements of a Successful Speed Training Program

12-Week Off-Season Baseball Speed Workout

4 Powerful Band Agility Drills

3 Biggest Myths About Soccer Speed

ZSeries 10-Minute Workouts: Multidirectional Run

How to Improve Your Basketball Quickness in 5 Minutes

10 Reasons Why You're Not Getting Faster

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

Increase Your Lacrosse Speed With Multi-Directional Exercises

Improve Your Baseball Speed With This On-Field Workout