Rope Agility

I love to see commercials for expensive devices in fitness and the martial arts. I love even more to find solutions hiding under my nose to bring fun, progress and health to myself, my students and anyone else.

Here are four rope drills that get the job done:

  1. Take a rope that extends from one hand to the ground and back to the other hand and cross over it forward and back. Shorten the rope a by a wrist width and repeat moving forward and back over the rope until the rope is nothing but a connection between the arms. Once the hands are touching, slowly lengthen the rope till it reaches the ground again. You will find that moving and articulating the hips in all directions is key to spreading the movement needed to traverse the shortening loop. The other part lies in letting the breath lead the motion so no excess tension is created.
  2. Take a length of rope as long as both of your arms and hold it in one hand. swing it overhead in a circle and then under your legs as you jump over it. Repeat for both directions and hands and let the breath lead the pace.
  3. Have a partner hold a length of rope about your height and stand two steps away from you. Have them swing the rope at knee height as you jump over the rope. Start while facing the rope and then progress to being sideways to the rope and almost facing away from it to learn to complete the picture from slivers of sight. That is an important skill to acquire.
  4. Tie a loop at one end of the rope and loop it over one foot. Give the other end to a partner and have them work slowly to imbalance you as you work to maintain your standing balance or roll with it when needed. Remember to release your eyes from the partner to allow free movement and use both legs and hips to spread the pull and twist generated by the rope.

And have fun doing so.

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