Jump Rope Training for Soccer Speed and Quickness

Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn’t take long to reap major rewards. You can burn more than 200 calories in two, 10-minute sessions each day (that’s 1,000 calories a week)!

Jumping rope is also a great way to fit in an effective cardio session when you’re on the go; just toss it in your carry-on! You’ll probably feel completely energized after jumping rope too.

Try adding this routine to your existing strength plan or do it alone as a cardio workout. For best results, do the full workout three to five times a week. The two core exercises will give your body time to recover between jumps while tightening your tummy. What are you waiting for? Hop to it!