Accessibility Tools

1 minute reading time (226 words)

Exercise Hacks Ep. 14 - Jump Rope & Sprint Mechanics

[embed]https://www.youtube.com/watch?v=bQj4CnMyU1M[/embed]

Going back once again to the podcast with Clinically Pressed, I mentioned the jump rope as a great tool for developing low grade plyometric qualities in the foot and ankle.

Let's take this a step further and demonstrate how these same qualities apply to sprinting. Front side mechanics or tripe flexion is extremely important to running and sprinting ability. Most people focus on the posterior chain and triple extension with little focus on triple flexion. There is a reason why sprinters spend so much time practicing and rehearsing front side mechanics with marching and skipping drills.

A critical part of triple flexion is dorsiflexion at the ankle. Often you'll see athletes sprint with a lazy foot that isn't brought into dorsiflexion during the gait cycle. This must be addressed and trained accordingly. We want to train an 'active' foot, not a lazy foot. Training an active foot will require cues but the use of external cues such as the jump rope will force an athlete to become more reactive, thus possibly leading to quicker learning of new skills.

The jump rope can be included in skipping drills to develop ideal foot/ankle mechanics as they are necessary for optimal speed and power development. If these qualities aren't trained and mastered then athletic potential will be hard to realize.

 
For more related reading:

https://gallagherperformance.com/health-and-sport-performance-improved-in-5-simple-steps/

https://gallagherperformance.com/a-few-words-on-athletic-development/

https://gallagherperformance.com/what-is-natural-talent/
Stay Informed

When you subscribe to the blog, we will send you an e-mail when there are new updates on the site so you wouldn't miss them.

Related Posts

 

Comments

No comments made yet. Be the first to submit a comment
Already Registered? Login Here
Thursday, December 08, 2022

Captcha Image

We love to hear your input. Tell us about your experience on Google.

Connect with Us

Contact

  • 4484 William Penn Highway

  • Murrysville, PA 15668

Hours of Operation

  • CHIROPRACTIC
    Monday-Thursday: 9am-1pm, 3pm-6pm
    Friday: 9am-1pm, 3pm-5pm
    Saturday: by appointment only
  • MASSAGE & TRAINING
    Hours are by appointment only