The change direction single leg jump rope drill works on building your quick jumping muscles and strengthening your ankles. Quickness is a huge part of basketball, and jumping rope can really help develop your quickness as a player. This basketball workout will train you to be lighter on your feet and allow you to move quicker on the floor.
Jump rope workouts are great because they can be done almost anywhere and are great for mixing in with on-court training. You could start by doing different jump rope workouts at the beginning of a training session or practice to help the players get warmed up, or you could use them to work on conditioning at the end. Either way, it is strongly recommended to incorporate jumping rope in with your basketball training regularly.
Jump Rope Drill Overview
Drill Name: Change Direction Single Leg Jump Rope Drill
Equipment Needed: Jump Rope
Similar Jump Rope Drills and Resources
Goals of the Drill
- Develop your quickness and strengthen your ankles.
- Push yourself to go as fast as you can while maintaining good form.
- Stay light on your feet, don’t let your heels touch the ground when jumping, and try not to let the jump rope hit the ground when you swing it.
Jump Rope Drill Instructions
- The drill is going to start with the player jumping rope on just one leg.
- They will move forward about 3 yards and then hop backward on the same leg to the original starting spot.
- They will switch legs and then repeat the motion.
- The second time out, the player will jump sideways instead of forwards, but the motion will still be the same (3 yards out and then back in).
- You can decide how long the drill goes for or how many times the player must go out forwards and laterally.