Need Some Speed? Jump Rope

Jumping rope is great in terms of fitness and footwork which are both an integral part of lacrosse conditioning. The following exercises can be used as a warm-up or to supplement work done on any day. Simply increase the number of jumps as you get better.

To set this up, mark off the floor into four boxes about two feet by two feet each. Box No. 1 is the top left corner and the numbers should increase clockwise up to No. 4.

1. Regular Jump x 30
2. Side to Side (4 to 3 and back) x 20
3. Up and Back (4 t0 1 and back) x 20
4. Boxer Shuffle (Two on right foot, two on left foot) x 30
5. One Foot Up and Back (4 to 1 and back) x 10 each
6. One Foot Side to Side (4 to 3 and back) x 10 each
7. Triangle (1-2-4) x 20
8. Four Square (1-3-2-4) x 20
9. Double Jump Bounce (Two Jumps per Rope Rotation) 2x20 each
10. Double Jump Succession (Two rope Rotations per Jump) 2x20 each