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IMPROVE QUICKNESS, JUMPING, STAMINA - ALL YOU NEED IS A JUMP ROPE

Quick Feet

Start with both feet on the ground at the same time while you're turning the rope as quickly as you possibly can.

Lateral Quick Feet

Same as above except you're going side to side instead of up and down.

Ali Shuffle

Start with your feet staggered (one foot forward & one foot back). You will then jump up & switch the feet so that you now have your other foot forward.

Hurdle Step

Start with one leg off the ground with the knee up toward waist height. You will hold that leg up and in position while hopping up and down on the other foot.

Lateral Hurdle Step

Same as above except jump side to side while on the one leg.

Bonus Exercise - Double Jumps

Start like Quick Feet except instead of doing only one turn of the rope you will make two turns of the rope each time you jump.

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