Coach Dwyer Resistance Band Training
Coach Dwyer Jump Rope Training
Typical stationary rope jumping session (1½ Minutes)
Both feet – 10 sec.
Right Foot – 10 sec.
Left Foot – 10 sec.
Run in Place – 10 Sec.
Two on the right, two on the left – 10 sec.
Both feet – side to side 10 sec.
Both feet front to back – 10 sec.
Speed Jump (their choice) – 20 sec.
Typical moving jump rope routine
Running with High Knees – 20 yards
10 yards on the Right Foot, 10 yards on the Left Foot – 20 yards
Double Leg Hops Forward – 20 yards
Double Leg Hops Backward – 20 Yards (athlete goes backward, the rope goes forward)
Both feet, Zig Zag – 20 yards
Running High Knees – 20 yards
Other moving jump drill variations
Lateral Double Leg Hops
Single Leg Zig Zag Hops
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