Buddy Lee - Jump Rope Training Programme

INTRO

This guide consists of lightly edited excerpts from Buddy Lee's "Jump Rope Training", second edition, which can be purchased here: https://www.amazon.com/Jump-Rope-Training-Buddy-Lee/dp/0736081593 . The basics of his technique are included here, and much of what is written here has been freely published by Buddy Lee in other online publications. Nevertheless, to encourage readers to buy his book, the more complicated jumps and detailed training plans are not here included. A pastebin version of this document is available here: http://pastebin.com/8kR3ZsXT

Any mistakes in this text are mine; all of the credit and genius belong to Buddy Lee

TABLE OF CONTENTS

00. FUNDAMENTALS: Rope Length, Grip, Resting Position, Basic Jumps
01. STEP 1: BASE PHASE - MASTER BASIC TECHNIQUES
   a. Developing Jump Rope Proficiency
         GOAL: 140 jumps without miss in 5 sessions per week
         TECHNIQUE: bounce step, then alternate-foot step
         TIME: 2 weeks
   b. Developing Jump Rope Capacity
         GOAL: 1 set of 500 consecutive jumps, 4-5 times per week, at min 160 RPM
         TECHNIQUE: Alternating bounce and alternate-foot step
         TIME: 2 weeks
02. STEP 2: CONDITIONING PHASE - DEVELOP SKILLS AND ENDURANCE
   c. Level 1: (Single Jump)
         GOAL: 10 min of jumping at 180 RPM
         TECHNIQUES: Varied
         TIME: 4 weeks
   d. Level 2: (Double Jump)
         GOAL: 10 minutes
         TECHNIQUE: Varied, but including power jumps (two rotations in one jump)
         TIME: 2 weeks
   e. Level 3: (Triple Jump)
         GOAL: Optional, 10 minutes
         TECHNIQUE: Varied, but including triple jumps
         TIME: Optional
03. STEP 3: SPORTS TRAINING PHASE
         GOAL: 10 minutes, 180-240 RPM minimum
         TECHNIQUE: Varied
         TIME: 2-4 weeks

00. FUNDAMENTALS

ROPE SHOULDER MEASUREMENT: 12-INCH (30 CM) CLEARANCE

A rope length equal to the distance from the jumping surface to your shoulder is ideal for mastering the 15 basic jumping techniques and can enable you to produce up to 200 RPM (3.3 RPS). A rope adjusted at shoulder height will clear your head by about a foot (30 cm) as you execute basic jump rope movements (see  gure 2.2). As you become more proficient at jumping, you can reduce your rope length so that the rope clears your head by 6 to 10 inches (15 to 25 cm) during high-speed jump rope training sessions. As noted earlier, consider carefully whether making such an adjustment will simulate the movement and energy demands of your sport better than the shoulder measurement does.

To use the shoulder measurement to determine your proper rope length, follow these steps.

1. Stand on the center of the rope with one foot.
2. Pull the handles up along the side of your body so that the ends of the handles extend no higher than your shoulder. If the handles extend beyond your shoulders, the rope is too long, which will cause excessive drag through the air, reduce the rope’s rotational speed, and increase the frequency of catches and tangles. These effects, in turn, will reduce your duration of continuation, even if you are using a lightweight speed rope.

If the rope is too long, adjust the length by temporarily tying knots in the rope. Though it may slightly reduce your rope-jumping ef ciency, you may need to tie more than one knot on each side in order to estab- lish the proper rope-jumping length. Once you become comfortable with the proper rope length, take out the knots and make a permanent adjust- ment to an appropriate rope length. Avoid cutting the rope too short, since doing so may force you to purchase another rope.

GRIP

1. Grip the handle with your thumb and index finger on the foam grip or at the center of the handle.
2. Wrap your hand around the handle.
3. Maintain a grip that is firm yet comfortable and relaxed. To avoid wrist soreness, never use a tight grip.
4. Turn the rope by making 2-inch (5 cm) circles with your wrists.
5. Keep your elbows lightly tucked to your sides without letting them make contact with your rib cage.
 6. Position your hands on a horizontal plane no more than 2 inches (5 cm) lower than your
hips. If you  nd that you must position your hands on a horizontal plane above your hips, shorten your rope. Jumping with your hands held above hip level reduces your intensity levels, or revolutions per minute (RPM), and your duration of continuation.
7. Keep the rope handles parallel with the jumping surface.

RESTING POSITION

Rope behind your knees, arms extended forward, just below just level, hands gripping the rope.

BASIC JUMPS:

BOUNCE STEP
1. Jump with your feet together.
2. Jump just high enough to clear the rope (no more than 3/4 inch [1.9 cm] from the jumping surface) by pushing from the balls of your feet while slightly bending your knees and  exing your ankles.
3. Land lightly on the balls of your feet.
4. Stay on the balls of your feet and repeat steps 2 and 3.
5. Do not double bounce

ALTERNATE FOOT STEP
1. Jump by lifting your knees forward without kicking your feet backward (kicking your feet behind you while executing this technique can cause your feet to catch the rope). You may raise your nonjumping foot a little higher than an inch (2.5 cm) from the jumping surface.
2. Swing the rope around and jump over it with one foot; on the second turn of the rope, jump over it with your other foot.
3. Continue alternating your feet (lifting your knees as if you were jogging in place) at a slow pace until you establish a comfortable jumping rhythm.
4. Count only the jumps with your right foot, then multiply by two to calculate your total number of jumps per set.

01. STEP 1: BASE PHASE - MASTER BASIC TECHNIQUES

ULTIMATE GOAL: 1 set of 500 consecutive jumps, 4-5 times per week, at min 160 RPM
TOTAL TIME: 4 weeks

a. BASE PHASE LEVEL 1: DEVELOPING JUMP ROPE PROFICIENCY

GOAL: 140 jumps without miss in 5 sessions per week
TECHNIQUE: bounce step, then alternate-foot step
TIME: 2 weeks

1. Practice to master the two basic skills of jumping; master the bounce step first, then move on to the alternate-foot step.
2. Your goal is to execute 1 set of 140 jumps without a miss in 5 sessions per week.
3. Begin with as few as 5 to 10 jumps per set. Do a total of 10 sets per training session. Jump for 5 minutes. Rest as needed between sets.
4. Gradually increase your number of jumps in each set by adding 10 to 25 reps in subsequent sessions as your timing and jump rope capacity improve. As your profciency improves, you will need fewer sets to reach 140 consecutive jumps in each session.
5. Follow the same steps for mastering the alternate-foot step.

b. BASE PHASE LEVEL 2: DEVELOPING JUMP ROPE CAPACITY

GOAL: 1 set of 500 consecutive jumps, 4-5 times per week, at min 160 RPM
TECHNIQUE: Alternating bounce and alternate-foot step
TIME: 2 weeks

The following strategy will help you develop basic jump rope capacity:
1. Perfect the two basic skills of jumping (the bounce step and the alternate-foot step) so that you can easily make the transition be- tween one skill and the next without losing rhythm and timing. Make 4 jumps with one skill before executing the next one. For ex- ample, execute 4 bounce steps followed by 4 alternate-foot steps while jumping no more than 3/4 inch (1.9 cm) off the surface on each jump. By the end of the first week, you should be able to perform 200 consecutive jumps. Next, try to reach 500 total jumps in 3 sets; then aim for 500 total jumps in 2 sets.
2. I recommend that you break your goal of 500 total jumps into 2 or 3 sets. Here are three possible combinations:
150 + 200 + 150 200 + 300 250 + 250
3. Work up to 1 set of 500 consecutive jumps (without catches or tangles of the rope) while alternating between the bounce step and the alternate-foot step at a minimum pace of 160 RPM.

02. STEP 2: CONDITIONING PHASE - DEVELOP SKILLS AND ENDURANCE

ULTIMATE GOAL: 10 min of jumping at 180 RPM
TECHNIQUE: Varied, including double-jump or optionally triple jump
TIME: 6+ weeks

c. CONDITIONING PHASE LEVEL 1: (Single Jump)

GOAL: 10 min of jumping at 180 RPM
TECHNIQUES: Varied
TIME: 4 weeks

• Week 1: Progress from 500 jumps in 1 set to 5 to 10 minutes of continuous jumping at a pace of 160 to 180 RPM while alternating between the bounce step and the alternate-foot step.
• Week 2: Continue building from 5 to 10 minutes of jumping while incorporating the basic bounce and alternate-foot step, but expand your jump rope training regimen to include the high step, side straddle, forward straddle, skier’s jump, and bell jump. Maintain your commitment to jump for 5 to 10 minutes per session using the two basic techniques while adding the new techniques. Try to perform 500 repetitions of the new skills during each session. Try to maintain an intensity level of 160 to 180 RPM (2.7 to 3 RPS). In order to gradually build your jump rope capacity to 500 jumps, I recommend that you break these sessions into 2 to 4 sets, with at least 1 set consisting of 150 or more continuous jumps (or up to 50 seconds at 3 RPS). Try to rest for 30 to 60 seconds between sets (taking extended recovery time reduces the training bene t for your anaerobic energy system). Ideally, add one new jump rope skill to each session during the second week and then combine all the skills in the week’s  nal training session.
• Week 3: Expand your regimen from the basic bounce and alternate- foot step, continuing to build from 5 to a total of 10 minutes of jumping, this time by adding the half twister, full twister, X-foot cross, forward shuffle, and backward shuffle. Maintain a commitment to jump 10 minutes per session using the two basic techniques while adding the new techniques for this week. Try to perform 500 repetitions total of the new skills during each session. As with the previous week, keep your intensity level between 160 and 180 RPM, but this time establish a goal of 300 continuous jumps. During your final training session for this week, include each of the 10 new rope-jumping techniques. Again, add at least one, but not more than two, of the new techniques during each training session.
• Week 4: Jump to increase your jump rope capacity from 5 to 10 minutes while mixing in new skills with the two basic jumps. Enhance your repertoire by adding the heel-to-toe, backward, arm crossover, arm side swing, and side swing jump. Commit to jumping for 10 minutes per session using the two basic techniques while adding the new techniques for this week. Try to perform 500 repetitions of the new skills during each session. Maintain appropriate intensity levels and limit your recovery times to 30 to 60 seconds after each set. Also, challenge yourself to keep jumping until you reach 500 continuous jumps in a sequence that incorporates each of the 15 jump rope techniques. Again, add at least one, but not more than two, of the new techniques to each training session.

d. CONDITIONING PHASE LEVEL 2 - POWER TECHNIQUES (Double Jump)

GOAL: 10 minutes
TECHNIQUE: Varied, but including power jumps (two rotations in one jump)
TIME: 2 weeks

• Week1,sessions1&2: Complete 5 minutes of jumping,incorporating the 15 techniques you learned in level 1. Then add the basic power jump and the power alternate-foot step. Practice jumping for 5 minutes with these new techniques in sets of 25 jumps with rest periods in between as needed.
• Week1,sessions3&4: Complete 5 minutes of jumping, incorporating the 15 techniques you learned in level 1, including the basic power jump and the power alternate-foot step techniques. Then practice for 5 minutes with the new power jumps, in this case the power high step, the power side straddle, and the power forward straddle in sets of 25 jumps with rest periods in between as needed. In addition, mix in rotating cycles of 10 to 15 jumps each for the 15 basic techniques you learned in level 1.
• Week2,sessions1&2: Complete 5 minutes of jumping, incorporating the 15 techniques you learned in level 1, including the  ve new power jumps you learned in week 1. In the next 5 minutes, add sets of 25 jumps of the power skier’s jump, power bell jump, and power X-foot cross with rest periods in between as needed.
• Week2,sessions3&4: Complete 5 minutes of jumping, incorporating the 15 techniques you learned in level 1, including the eight new power jumps you learned in previous sessions. During the subsequent 5 minutes, add sets of 25 jumps of the power arm crossover and the power side swing with rest periods in between as needed. Mix in with rotating cycles of 10 to 15 jumps each for the 15 basic techniques you learned in level 1. Establish a goal of 300 or more continuous jumps, including all 25 jump rope techniques.

Basic Power Jump:

1. Start with the bounce-step stance.
2. Execute three bounce-step jumps.
3. On the fourth jump, bend your knees forward, push off, and jump at least 5 inches (13 cm) from the jumping surface while turning your wrists a little faster so that the rope passes under your feet twice in one jump.
4. Repeat.
5. When you have developed your rhythm and timing for this sequence, perform 2 consecutive power jumps, then 3, then 4, and so on.
6. Once you are able to perform 20 consecutive power jumps, concentrate on decreasing the height of your jump to 2 inches (5 cm) off the ground.

CONDITIONING PHASE LEVEL 3: OPTIONAL ADVANCED TECHNIQUE (Triple Jump)

I recommend that you attempt the triple jump only after you have mas- tered all of the power jumps. The triple jump represents the beginning of level 3 and requires you to exert more push upon takeoff and greater control upon landing in order to minimize impact and minimize your risk of injury. This technique is not required, but it can serve as an additional way to challenge yourself to move on to another level once you have mastered all of the 25 techniques included in levels 1 and 2.

03. STEP 3: SPORTS TRAINING PHASE

GOAL: 10 minutes, 180-240 RPM minimum
TECHNIQUE: Varied
TIME: 2-4 weeks

• Week 1, session 1. Warm up with 3 minutes of the bounce step and the alternate-foot step at an intensity level of 160 to 240 RPM. Spend 2 minutes integrating the skier’s jump and the forward straddle at the same intensity level (but trying to stay above 180 RPM). Next, spend 5 minutes adding as many as 10 more techniques of your choice into a combination regimen at intensity levels that reach the range of 3.7 to 4 RPS for 15 to 30 seconds at least three times. Try not to allow your intensity level to fall below 180 RPM at any time during this 5-minute session.
• Week 1, session 2. Warm up with 3 minutes of the bounce step and the alternate-foot step at an intensity level of 180 to 240 RPM. Then spend 2 minutes integrating the side straddle and X-foot cross at the same intensity level. Next, spend 5 minutes adding 5 more techniques of your own choice into a combination regimen at intensity levels that reach the range of 3.7 to 4 RPS for 30 to 45 seconds at least three times. Try not to allow your intensity level to fall below 180 RPM at any time during this 5-minute session.
• Week 1, session 3. Warm up with 3 minutes of the bounce step and the alternate-foot step at an intensity level of 180 to 240 RPM. Then spend 2 minutes integrating the bell and skier’s jump at the same intensity level. Next, spend 5 minutes incorporating all 25 techniques from levels 1 and 2 into a combination regimen at intensity levels that reach the range of 3.7 to 4 RPS for 45 to 60 seconds at least three times. Try not to allow your intensity levels to fall below 180 RPM at any time during this 5-minute session.
• Week 2, session 1. Perform 4 minutes of continuous jumping with the 25 techniques from levels 1 and 2 at an intensity level of 160 to 240 RPM. Then do 6 minutes of continuous rope jumping at intensity levels ranging from 3 to 4 RPS (180 to 240 RPM) and including two blasts of maximum RPM for 60 to 90 seconds. At no time should you allow your RPM to drop below 180 during this last 5-minute set.
• Week 2, session 2. Perform 2 minutes of continuous jumping with the 25 techniques from levels 1 and 2 at an intensity level of 160 to 240 RPM. Then do 7 minutes of continuous jumping at intensity levels ranging from 3 to 4 RPS (180 to 240 RPM) and including at least two blasts of maximum RPM for 90 to 120 seconds. At no time should you allow your RPM to drop below 180 during this last 7-minute set.
• Week 2, session 3. Perform 2 minutes of continuous jumping with the 25 techniques from levels 1 and 2 at an intensity level of 160 to 240 RPM. Then do 8 minutes of continuous jumping with these techniques at intensity levels ranging from 3 to 4 RPS (180 to 240 RPM) and including two or more blasts of maximum RPM for 120 or more seconds. At no time should you allow your intensity level to drop below 180 RPM during each set.