You can only view 3 videos without an account. Become a Member to access all videos on the website.
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
00:00:0500:00:06
This is Brent of the Brookbush Institute and in
00:00:0500:00:06
...blank
00:00:0600:00:07
this video we're talking about more
00:00:0700:00:09
power stability exercise, or actually I'm
00:00:0900:00:12
going to show a progression for jump
00:00:1200:00:15
roping that puts jump-roping into our
00:00:1500:00:17
power stability category. I'm going to have
00:00:1700:00:18
my friend, Brian, come out. He's going to
00:00:1800:00:21
help me demonstrate. What's starting to come
00:00:2100:00:24
out in the research is there's something
00:00:2400:00:28
to the ability to control the accuracy
00:00:2800:00:31
of repeated tasks, and how fatigue and
00:00:3100:00:33
our loss of accuracy start setting us up
00:00:3300:00:34
for pain and dysfunction.
00:00:3400:00:36
Well, this becomes something that we can
00:00:3600:00:38
start to challenge in the gym. We can add
00:00:3800:00:40
stability back to our repeated power
00:00:4000:00:42
movements, and we can even challenge
00:00:4200:00:46
accuracy as well. So, I'm going to have Brian
00:00:4600:00:48
start jump roping, and he's going to do all
00:00:4800:00:51
the same cues when he jump ropes. He's
00:00:5100:00:52
going to try to land on this forefoot
00:00:5200:00:55
with his toes up, nice and soft, try to
00:00:5500:00:58
keep his heels off the ground, get that
00:00:5800:01:02
nice soft bounce.
00:01:0300:01:06
So, that's a typical jump rope
00:01:0600:01:08
with with some pretty good form.
00:01:0800:01:10
There's no noise here, he's landing on
00:01:1000:01:13
his forefoot, and everything looks good, so
00:01:1300:01:15
now let's challenge his stability a little
00:01:1500:01:16
bit.
00:01:1600:01:19
Brian, start with two feet and let's go to one.
00:01:1900:01:22
Alright, can he still maintain that forefoot
00:01:2200:01:24
landing? Can he still keep his heel
00:01:2400:01:25
off the floor?
00:01:2500:01:28
Can he keep things soft? Alright, go ahead
00:01:2800:01:31
and stop. Now, guys, my goal for somebody
00:01:3100:01:33
on single leg jump rope is to
00:01:3300:01:36
eventually get to one-hundred reps without
00:01:3600:01:39
stopping, on each leg. I find this to be a
00:01:3900:01:41
good challenge that usually keeps somebody
00:01:4100:01:43
jump roping for two to three minutes
00:01:4300:01:45
straight on a single leg, which if we
00:01:4500:01:49
consider sporting tasks, that should be
00:01:4900:01:51
possible. It should be
00:01:5100:01:53
within their realm of abilities. Now
00:01:5300:01:55
we're going to add that control
00:01:5500:01:57
component and take this up one more
00:01:5700:02:02
notch. I want you to do jump rope on a
00:02:0200:02:04
single leg, and what you guys will notice is
00:02:0400:02:08
I've marked out a box here. This box is
00:02:0800:02:11
actually 12 inches, so it's about the
00:02:1100:02:13
same size box that you'd see in those
00:02:1300:02:15
agility ladders. You guys can
00:02:1500:02:17
use masking tape or whatever, just put a
00:02:1700:02:19
piece of flat tape on the ground and
00:02:1900:02:21
measure it, but to Brian this becomes a
00:02:2100:02:25
challenge. Your goal is to keep
00:02:2500:02:26
your foot in the box.
00:02:2600:02:29
Alright? You have to stay in the box. You'll
00:02:2900:02:32
see, you guys, if you watch his foot and
00:02:3200:02:34
you try this at your clubs,
00:02:3400:02:36
it's not as easy as you thought it was.
00:02:3600:02:38
Hopefully they have a mirror in front of
00:02:3800:02:39
them and they don't have to look straight
00:02:3900:02:40
down.
00:02:4000:02:44
Ready? Yep. So, start two legs and
00:02:4400:02:48
then go one leg and see how good you are at
00:02:4800:02:49
staying in the box. Notice, guys, I'm
00:02:4900:02:51
watching his forefoot where he's
00:02:5100:02:53
landing in the box and not necessarily
00:02:5300:02:55
his heel. And there he goes, he's got one
00:02:5500:02:56
out already.
00:02:5600:02:58
So, obviously, somebody with
00:02:5800:03:02
larger feet, Brian being almost
00:03:0200:03:04
six feet tall, and me being 6 foot 3, twelve
00:03:0400:03:06
inches compared to our foot size isn't
00:03:0600:03:08
that much. But, if you're just trying to
00:03:0800:03:11
maintain their forefoot inside the box,
00:03:1100:03:13
that's probably a pretty good cue. So, if
00:03:1300:03:15
their heel touches the line, we're not
00:03:1500:03:16
going to count that as an out.
00:03:1600:03:18
Ready? Let's try that again and see if you
00:03:1800:03:19
can do a little bit better job of
00:03:1900:03:23
staying inside the box.
00:03:2600:03:29
Nice job. He's starting to get into a
00:03:2900:03:30
rhythm. Oh, there he goes, he's
00:03:3000:03:34
out. He's out.
00:03:3400:03:37
That's it, guys, believe it or not, this
00:03:3700:03:40
whole video is to show single leg jump
00:03:4000:03:45
rope in a box. The challenge is: can you do
00:03:4500:03:48
that single leg jump rope with those
00:03:4800:03:50
good form techniques of landing on the
00:03:5000:03:52
forefoot, keeping the toes up, nice and
00:03:5200:03:56
soft for a hundred reps without getting
00:03:5600:03:57
out of the box?
00:03:5700:04:00
I think you will find this challenge may
00:04:0000:04:04
take you six weeks, two months, even three
00:04:0400:04:07
months to get up the endurance, the
00:04:0700:04:12
accuracy, and the technique to be able to
00:04:1200:04:15
repeatedly have a foot strike that's
00:04:1500:04:19
without compensation, without dysfunction.
00:04:1900:04:21
Give it a try.
00:04:2100:04:23
Put it in your warm-ups. Put it in your
00:04:2300:04:25
speed, agility, quickness training. Put it
00:04:2500:04:27
at the end of the workout, wherever you
00:04:2700:04:29
want to put it to get started on this.
00:04:2900:04:31
Let me know how it affects your sports
00:04:3100:04:33
performance. I look forward to seeing
00:04:3300:04:35
your comments, and if you have
