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Index
Title Page
Copyright Page
Acknowledgements
Preface
PART I - JUMP ROPE TRAINING PROGRESSION
CHAPTER 1 - Introducing the Buddy Lee System
Why Rope Jumping Works
Gaining the Competitive Edge
3-Step Conditioning Program and Training System
Comparing Rope Jumping With Other Exercises
CHAPTER 2 - Get Ready to Jump
Warming Up
Common Injuries Due to Incorrect Technique
Injuries Related to Rope Jumping
Surface and Training Area
Shoes and Attire
Ropes
CHAPTER 3 - Step 1: Base Phase—Master the Basic Techniques
Biomechanics of Rope Jumping
Body Position
Proper Grip
Shadow Jumping
The Two Basic Techniques
Base Program 1: Developing Jump Rope Proficiency
Base Program 2: Developing Jump Rope Capacity
CHAPTER 4 - Step 2: Conditioning Phase—Develop Jump Skills and Endurance
Benefits of the Conditioning Phase
The Three Levels of the Conditioning Phase
CHAPTER 5 - Step 3: Sports Training Phase—Add Anaerobic Intensity
Jumping to Improve Anaerobic Fitness
Sports Training Phase
Intensity Training
Finding Your Target Heart Rate
Performance-Based (RPM and RPS) Chart
PART II - JUMP ROPE TRAINING PROGRAMS
CHAPTER 6 - Build Endurance
Endurance Training
Endurance Programs
CHAPTER 7 - Increase Speed and Quickness
Preparing for the Sprint Programs
The Three Energy Systems and Sports
Sprint Programs
CHAPTER 8 - Gain Strength and Power
Strength
G-Forces Increase Bone Density
Power
Power Programs
Rope Jumping Combined With Other Strength Training Modalities
CHAPTER 9 - Improve Agility, Rhythm, Balance, and Coordination
Agility
Rhythm
Balance
Coordination
Kinesthetic Awareness
Interval Circuit Training Programs
CHAPTER 10 - Condition for Specific Sports and Fitness Goals
Rope Jumping During Off-Season, Preseason, and In-Season Training
Sport-Specific Programs
PART III - SUPPLEMENTAL USES FOR JUMP ROPE TRAINING
CHAPTER 11 - Warm-Up, Cool-Down, and Active Rest
Warming Up With the Jump Rope
Active Rest With the Jump Rope
Cooling Down With the Jump Rope
Stretching for Flexibility
Jump Rope Warm-Up Programs
CHAPTER 12 - Injury Prevention and Rehabilitation
Rope Jumping as an Injury Prevention Strategy
Rope Jumping for Injury Rehabilitation
Rehabilitation Programs
CHAPTER 13 - Weight Loss for Athletic Goals
Jumping Rope for Weight Loss
Jump Rope Programs for Weight Loss
About the Author
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