Jump Rope Workout Drills

Workout #1 30 seconds rest between each drill.
50 - 2 foot jumps
100 - 1 foot hops ( 25 per leg then switch, 4 times)
50 - Running contacts
50 - Skipping contacts
50 - 2 foot jumps for speed

Workout #2 - 30 seconds rest between each drill.

1 min - 2 foot jumps
15 seconds jumps as fast as possible
15 seconds fast hops, do this 3 times
20 seconds skipping fast, do this 3 times
20 seconds running fast, do this 3 times

Workout #3 (optional) continuous - no rest
50 - 2 foot jumps
50 - Running contacts
50 - 1 foot hops each leg, two times
50 - Skip contacts
50 - Running contacts
50 - 2 foot jumps for speed
50 - Skips for speed
50 - Running for speed

Good Lateral Movement

Lateral movement is a key component to agility training. There are generally two types of speed, linear and lateral. Both play important roles in many sports, with basketball being among the most demanding when it comes to the importance of lateral movement.


On defense you need good lateral movement to mirror and lock-down opponents. When you think of a guard stopping dribble penetration, a forward or center hedging on a screen or giving defensive help, lateral movement is the way you defend in these situations. Offensively, lateral movement frees you from defenders and allows you to gain a split second advantage when anticipating or reacting to the defense. If you're being denied on the wing, your ability to perform a successful L or V-cut is largely dependent on your ability to quickly change directions and utilize good lateral movement.


Good lateral movement starts with strengthening your hip flexors. Like any other athletic skill, getting stronger always helps to improve a particular skill. Players who lack strong and flexible hips that can't open will always struggle with lateral movement. Look to improve your glutes as well as your abductor and adductor muscles.


The most common mistake I see when it comes to lateral movement training are players shuffling, which is bringing their feet inside their shoulders and having both feet in mid-air. This prevents change of direction movement and causes the player to be off-balance.


One of my favorite drills to improve lateral movement is the X-Box Drill. Complete 3 sets from left to right, then 3 sets from right to left with 30 second rest between reps. Always remember: Good or bad lateral movement can be the difference between first round millions and open gym post-game Gatorade!

X-Box Drill (see diagram for set-up)

· Starting at cone 1, slide across to cone 2

· Drop step and open right hip and slide towards cone 3

· From cone 3, slide directly across to cone 4

· From cone 4, aim right hip towards cone 1 and slide forward with close-out steps through cone 1

Smith's tips

1. Always pull with lead foot and push off back leg that's opposite the direction you're going.



2. Keep one foot in contact with ground and land on the balls of your feet.



3. Keep feet shoulder width apart and don't bring heels inside shoulders and allow them to touch.

Terry Richardson was a client of Big Time Run!

Terry Richardson was a client of Big Time Run