Jump Rope — Speed
Demo video coming soon
How to Do It
Perform short bursts of maximal-speed skipping — turning the rope and moving the feet as fast as possible (fast single-unders or double-unders) for a brief duration, then resting. Stay tall, light, and reactive on the balls of the feet with rapid wrist turns. Each burst is short and all-out, with full recovery between.
Why It Works
Short maximal-speed bursts train foot speed, reactive ankle stiffness, and the alactic (ATP-PC) system through brief, high-velocity efforts; the rapid contacts develop quick feet and lower-leg reactivity with full recovery preserving speed.
Hockey Transfer
Builds the quick feet, rapid turnover, and reactive ankle stiffness that support fast skating strides, quick edge changes, and choppy footwork; the short maximal bursts train the speed end of foot quickness.
Coaching Cues
- "As fast as possible, stay light"
- "rapid wrist turns"
- "tall and reactive, short burst"
Common Mistakes
Going too long (turning it into conditioning, not speed); heavy contacts; tensing the upper body; inadequate recovery
Progression / Regression
double-unders or faster bursts
fast single-unders or shorter bursts
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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