Single Leg Jump Rope in a Box

Single Leg Jump Rope in a Box is the perfect way to get a fun, low-impact cardiovascular workout anytime, anywhere. This portable box includes one single leg jump rope, along with a collection of digital jump rope challenges to help you improve your strength, agility and coordination. The challenges can be completed at various levels, providing something for beginners and experienced rope jumpers alike. Jumping rope is one of the most efficient ways to get a full-body workout; improve your coordination,

Transcript

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This is Brent of the Brookbush Institute and in
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...blank
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this video we're talking about more
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power stability exercise, or actually I'm
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going to show a progression for jump
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roping that puts jump-roping into our
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power stability category. I'm going to have
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my friend, Brian, come out. He's going to
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help me demonstrate. What's starting to come
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out in the research is there's something
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to the ability to control the accuracy
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of repeated tasks, and how fatigue and
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our loss of accuracy start setting us up
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for pain and dysfunction.
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Well, this becomes something that we can
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start to challenge in the gym. We can add
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stability back to our repeated power
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movements, and we can even challenge
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accuracy as well. So, I'm going to have Brian
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start jump roping, and he's going to do all
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the same cues when he jump ropes. He's
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going to try to land on this forefoot
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with his toes up, nice and soft, try to
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keep his heels off the ground, get that
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nice soft bounce.
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So, that's a typical jump rope
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with with some pretty good form.
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There's no noise here, he's landing on
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his forefoot, and everything looks good, so
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now let's challenge his stability a little
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bit.
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Brian, start with two feet and let's go to one.
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Alright, can he still maintain that forefoot
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landing? Can he still keep his heel
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off the floor?
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Can he keep things soft? Alright, go ahead
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and stop. Now, guys, my goal for somebody
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on single leg jump rope is to
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eventually get to one-hundred reps without
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stopping, on each leg. I find this to be a
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good challenge that usually keeps somebody
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jump roping for two to three minutes
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straight on a single leg, which if we
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consider sporting tasks, that should be
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possible. It should be
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within their realm of abilities. Now
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we're going to add that control
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component and take this up one more
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notch. I want you to do jump rope on a
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single leg, and what you guys will notice is
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I've marked out a box here. This box is
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actually 12 inches, so it's about the
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same size box that you'd see in those
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agility ladders. You guys can
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use masking tape or whatever, just put a
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piece of flat tape on the ground and
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measure it, but to Brian this becomes a
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challenge. Your goal is to keep
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your foot in the box.
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Alright? You have to stay in the box. You'll
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see, you guys, if you watch his foot and
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you try this at your clubs,
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it's not as easy as you thought it was.
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Hopefully they have a mirror in front of
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them and they don't have to look straight
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down.
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Ready? Yep. So, start two legs and
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then go one leg and see how good you are at
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staying in the box. Notice, guys, I'm
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watching his forefoot where he's
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landing in the box and not necessarily
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his heel. And there he goes, he's got one
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out already.
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So, obviously, somebody with
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larger feet, Brian being almost
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six feet tall, and me being 6 foot 3, twelve
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inches compared to our foot size isn't
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that much. But, if you're just trying to
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maintain their forefoot inside the box,
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that's probably a pretty good cue. So, if
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their heel touches the line, we're not
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going to count that as an out.
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Ready? Let's try that again and see if you
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can do a little bit better job of
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staying inside the box.
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Nice job. He's starting to get into a
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rhythm. Oh, there he goes, he's
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out. He's out.
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That's it, guys, believe it or not, this
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whole video is to show single leg jump
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rope in a box. The challenge is: can you do
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that single leg jump rope with those
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good form techniques of landing on the
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forefoot, keeping the toes up, nice and
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soft for a hundred reps without getting
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out of the box?
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I think you will find this challenge may
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take you six weeks, two months, even three
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months to get up the endurance, the
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accuracy, and the technique to be able to
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repeatedly have a foot strike that's
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without compensation, without dysfunction.
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Give it a try.
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Put it in your warm-ups. Put it in your
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speed, agility, quickness training. Put it
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at the end of the workout, wherever you
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want to put it to get started on this.
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Let me know how it affects your sports
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performance. I look forward to seeing
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your comments, and if you have