Tip of the Day (10-22-14) – Benefits of jump roping for basketball players

By Jay Ramos
Jump ropes are a popular tool we have been introduced to as early as elementary school. It’s a cheap, familiar tool we can use anywhere. And that’s great. You know what else? It serves a basketball specific purpose and should be a part of every basketball players took box! Jump roping has obvious cardiovascular benefits and can be used as part of a circuit training workout to condition the body, and it can also be used as a part of a warm up routine. In addition, it works to develop crucial speed, agility and quickess (SAQ) components that translate to the basketball court. Here at Next Level Basketball, we are currently putting the finishing touches on our ‘SPEED, AGILITY AND QUICKNESS’ program, where I put together the same drills and framework my NBA clients do, and you better believe the jump rope is a part of how we warm up, every…single….session. You can too.

Scotty Hopson NBA Basketball Training Miami

 

NBA Guard Scotty Hopson warming up with the jump rope.

 

The jump rope develops coordination and rhythm, first of all. It also promotes agility in the sense that it forces an action within a small amount of time. It can even be considered a beginners plyometric as it develops bounce with your feet in a plantar flexed position (Bent downwards). Although there are some intriguing workouts and combinations that can be done on the jump rope, in this post i’ll give you insight on a warm up routine I use for all my high end players before we progress into our workout and after we motion stretch. My athletes will go through a 120 rep jump rope routine (Depending on the athlete, within 45 seconds, one minute, or more), where they begin with 30 single leg hops with one leg at a time, before doing 60 on both legs. The jump rope is an affordable, simple tool that every player can put to use. I like to focus on developing athletes while I develop basketball skills, and the jump rope is one thing I won’t do without that can help you today.

Jay Ramos is a professional basketball trainer with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in 2014. Check out the preview at NLBTraining.com.

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