Name: Single Leg Jump Rope in a Box
Uploaded: 2023-04-26T00:59:50.000Z
Duration: 4 min 47 s

English captions

https://stream.mux.com/z9tpjQWfRb01gsVbLMtxM8M01AvuHJWeMbaPG8AjmHZuU.m3u8

Learn how to properly perform the single-leg jump rope drill in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on rhythm, foot placement, and coordinated lower-extremity sequencing (including progressions and regressions) to safely develop footwork, balance, and reactive control. Enhance agility, lower-body coordination, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve single-leg endurance, sharpen timing, and master this foundational jump-rope training variation.

Introduction to Power Stability and Jump Roping

Demonstrating Proper Jump Rope Technique

Progressing to Single Leg Jump Roping

Introducing the Box Challenge for Stability

Key Techniques and Endurance Goals

Encouraging Practice and Feedback

Single Leg Jump Rope in a Box

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

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Lower body power and high velocity exercises - best progressions for box jumps, depth jumps, long jumps, bodyweight jumps, and a sample lower body power routine.

Lower Body Power Exercises

Jump rope is just a rapid succession of hops

Start this exercise with good alignment; the same alignment that might be expected during a squat (see notes on "Alignment Cues" above).

The eccentric load is created by a quick "bounce" into a single-leg quarter-squat.

Follow the bounce immediately with a hop, achieved by pressing down into the floor, trying to extend the legs fully, all the way through plantar flexion, and leaving the ground from the metatarsal heads (balls of the feet).

A smooth and quiet ball-of-foot-to-heel landing should occur in conjunction with the quick descent into a single leg quarter or half-squat, which is the eccentric phase of the next jump.

The challenge of this exercise is maintaining control, attempting to perform as many reps as possible within a limited area; for example, a 12" by 12" box.

Single Leg Jump Rope in a Box

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