Use your wrists when turning the rope and keep your hands close to your hips. This is the only part of your foot that should hit the ground. If you feel yourself getting all tensed up, make a conscious effort to relax. Relax when you jump and look straight ahead. It's really frustrating and uncomfortable using a rope that isn't long enough. If it's too long, you can shorten the rope by tying knots in it, moving the handles down, or wrapping the ends around your hands. You should be able to step on the middle of the rope while holding each end and the handles should come up just under your armpits. Make sure the jump rope is the right length. You risk turning your ankle if you jump in flip-flops or shoes with a high base. Jumping on a hard surface like your driveway for extended periods of time can definitely make your legs sore. It's best to jump on a soft surface like an exercise mat, carpet, or other flooring that has some give in it. Here are some quick jump rope tips for best results: The program starts with 100 repetitions, so you need to be able to jump 100 times without stopping before you can really begin. Not only will it help you improve your jumping height, but it will help you get up and down the floor a lot easier. It's great for stamina, footwork, coordination, and strengthening your legs. To connect with Coach Miller, check out his profiles on Twitter and Instagram.Jumping rope is one of the best conditioning exercises around. Tony Miller is a professor in Exercise and Sport Science and men’s college basketball coach at Bob Jones University in Greenville, SC. And, be consistent with your training and track your progress over time to see improvements in your vertical jump.ĭr. hamstring stretch, quad stretch, calf stretch)īe sure to maintain proper form throughout the exercises to avoid injury. Squat down, keeping your back straight and knees behind your toes, and then stand up explosively, using the resistance to improve power and explosiveness.Land softly and repeat for the desired number of reps, then switch legs.Hop forward, backward or sideways, using the resistance to improve single-leg power and explosiveness.Attach the VertiMax resistance bands to your waist and stand on one leg.Step down and repeat for the desired number of reps.Jump up onto the platform, using the resistance to increase power and explosiveness.Attach the VertiMax resistance bands to your waist and stand facing the platform.Jump forward as far as possible, using the resistance to improve power and explosiveness.Attach the VertiMax resistance bands to your waist and stand facing away from the platform.Land softly and repeat for the desired number of reps.

Squat down and explode up into a jump, using the resistance to increase power and explosiveness.Attach the VertiMax resistance bands to your waist and stand on the platform.

Best free vertical jump program