Featured Jump Rope Training Articles

Buddy Lee Jump Rope Sprint
Jump Rope Training Crash Course


By Buddy Lee, the Baddest Jump Roper on the Planet

The key to jump rope is to be light on the balls your feet. It became the key to my success in becoming an Olympic athlete. As you can see, my speed jump rope barely touches the surface. Look at my hands, look at my arm position. Look at my upper body, I’m relaxed.

In this video, I’m doing a crash course in how I teach people the foundation of jump rope training. That transfers over to learning how to jump rope sprint. Here is a nice, little training method that I use; I do four bounces (1, 2, 3, 4, 5, 6, 7, 8) and again (1, 2, 3, 4, 5, 6, 7, 8), and I keep going like this, increasing the speed with each set, while moving forward. I do jump rope forwards and jump rope backwards while sprinting. You have never seen that before, have you? Of course I can run a marathon like this. ?

You have to learn how to breathe so that you can recover. You also need to learn how to condition your body, mind and spirit, to get up to that level of jump rope conditioning, and be able to breathe. And it’s the same thing when I jump. Believe it or not, when I am sprinting, I am breathing. Did you hear me breathe?

The more you jump rope, the more proficient you become, and the more proficient you become, the more you start to see and feel the benefits. When you starting increasing the intensity of your jump rope training, it is then that those benefits begin to transfer directly over to your sport. The more you grip the jump rope handle, that energy transfers into the arms creating a linear motion and also core strength. Agility is agility no matter what sports you do. Speed is speed; horizontal or lateral, it does not make a difference.

In my book Jump Rope Training, I give you many a jump rope workout specific to your needs.

Jump Rope Workout with Coach Buddy Lee

Buddy Lee: “Over the years I have developed a jump rope workout system that takes out the guesswork, eliminates learning curves and teaches people the right way to jump. As the participants are learning in this jump rope training session, my system is safe, it is progressive. And I’m showing you how to take off and how to land properly. That is the key to be successful in jump rope!

My system includes three steps: 1. The base phase, 2. The conditioning phase and 3. The sports training phase.
In those three steps you are learning to master the perfect jump. In the base phase you are learning all the things you are learning now in this jump rope workout: body mechanics, take off, the type of surface, shoes and how to become jump proficient.

Proficiency is defined when you can do 140 jumps of the basic bounce and 140 jumps of the alternate footstep. From there we build to a basic jump rope capacity of 500 nonstop jumps. You can’t get a workout with the jump rope, if you know how to jump rope the right way and if you don’t have the endurance. As you become more proficient, you will notice that you’re able to jump more times per second while incorporating different movements and foot patterns such as the side straddle and the forward straddle etc. All these techniques carry over to better sports performance, better balance, etc.

My jump rope workout are designed to challenge and target the immediate and short term energy systems. That’s where world titles are won, it is not won by how slow you run. No those wins are defined by being this much quicker…a snap of the fingers, a blink of an eye. That is how contests are won. Jump Rope gives you those advantages in speed, quickness and agility.

I recommend the Buddy Lee Jump Ropes:
Check out my
Aero Speed Jump Ropes with the Green Hornet Cable
for a Super Jump Rope Workout”.

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