A tool that we like to use for training is the jump rope. It is a low cost, portable and highly effective piece of equipment. A good plastic speed rope will cost you approximately $12. If you are going to be away from your local training facility for a period of time, the rope is easy to pack along.
Jumping rope is easy to add to any workout. It can even be used between sets of a strength training exercise to keep the heart rate at a certain level. In a recent study, this has been shown to improve muscle recovery.
If you think jumping rope is just for kids on the playground, I challenge you to try this workout. We use this for beginning hockey players and it’s called the 3D jump rope sequence. As with any exercise make sure your physician has cleared you for vigorous activity.
Perform each of these drills for 15 seconds, getting as many jumps as you can.
- 2 foot normal jump
- 2 foot side-to-side jump
- 2 foot twisting left to right
- Rest for 45 seconds
- 1 foot alternate skipping
- 1 foot high knees alternate skipping
- 1 foot skater hop alternate skipping
- Rest for 45 seconds
- Repeat 1-8 one more time.
I guarantee this 3D jump rope sequence will get your heart rate up. You will also experience the added benefit of working on your foot speed and coordination. You won’t get this kind of workout sitting on a stationary bike!
Dr. Chad Moreau is the President of HockeyOT.com, an online training site dedicated to improving the fitness level of hockey players of all levels. He was the former Strength & Conditioning/Nutrition Consultant for the Edmonton Oilers (NHL) and the Long Beach Ice Dogs (ECHL). For more information please visit hockeyot.com
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