ALPHA Human Performance: Jump rope alternate feet

Jumping rope is one way to athletically improve in several ways with one exercise. There are several ways to do it, however the alternating feet approach is one of my favs.

Benefits:

Increases endurance, stamina, ankle stability and quickness.

Tips:

*Focus on landing on the balls of your feet *Emphasize a good tempo/speed on the rope turn *Jump for reps when focusing on quickness *Jump for time when focusing on endurance/conditioning.

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Jump rope alternate feet