How does using a skip rope improve your footwork?
375372
It forces you to concentrate and you'll get a better sense of rhythm which will make you more nimble.
1050425
using a kick board...it gives the beginner something to hold onto and float their upper body while their legs and feet work to improve their kicking.  you know they are improving when they are getting stronger because they move faster and easier.\n\ni would suggest classes though because they will teach the different kicks that go with the different arm strokes. ex:  the kick for the butterfly is not the same as the kick for the breast stroke
991230
Spin the rope faster, thus causing you to need to jump faster.
223809
jump roping and running helps a lot\nalso just get out there and play a lot, you dont always have to be just focusing on building endurance\nas you play you will build it up naturally
29396
WARMING UP\n\nBefore starting the exercises, warm up your muscles. Stretch properly, and jog around for a few minutes.\n\nIf you have a jumprope, use it. Jumping rope definitely helps your conditioning.\n\nRunning up and down stairs for a while is very useful as a warmup, or a full exercise. Don't do too much or else you may wear our your legs. Use it as a quick warmup, or a full exercise.\n\nJUMPING EXERCISES\n\nDeep Knee Bends --- Be standing. Slowly bend at the knees while keeping your back straight. Slowly crouch down as low as possible (it shouldn't hurt) and slowly rise back up. Do this 15 times. Over time increase to 20, 30, etc.\n\nDeep Knee Bend Jumps --- Be standing. Crouch down as described above but fairly quickly, almost touching your bottom to the ground, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again. Do this 15 times, and when you can, increase to 20, 30, etc.\n\nToe Raises --- Stand regularly, then raise up onto the tips of your toes. Lower back down. Don't just rock up and down, do it slowly (not too slowly) but steadily. Repeat 30-50 times.\n\nToe-Raise with Weights --- If you have any sort of weights, holding/wearing them while doing these toe raises will help. Use small weights (a mere 5 or 10 pounds is fine) and work your way up.\n\nStomach Crunches --- We believe that sit-ups are bad for your back. Stomach crunches, where while lying on your back, using your ab muscles and keeping your back straight, you rise up just enough to lift your shoulders off the ground, are better. Do them often - perhaps for 10 minutes in the morning and 10 minutes at night.\n\nJumping Rope--- Jumping rope definitely helps your vertical leap. Jump rope while watching tv or something. Make it a habit.
659305
Walking. If you know you won't have time to jog, then make decisions to park your further away and walk, take the stairs instead of elevator. Skipping is another good option, take 10 minutes and skip rope.
111491
it seems better if you run and flip then slit.  it will help you practice without the flip.  Like a cartwheel or roundoff then fall into the slit.
991659
the key to the tip is the "movable block".  mechanical advantage refers to the relationship between how far (how hard) you pull the rope versus how much the load moves.  if you have a rope running through a fixed block and down to a load, you can change the direction of force (you pull down, the load goes up), but you have no mechanical advantage.  for every foot you pull the rope, the load goes up one foot.  \n\nif you have a fixed block and a movable block attached to a load and the rope runs through the fixed block (F) once, down to the movable block (M), through M and back up to F, you have two parts through M (one down and one up).  if you attach a load to M and pull, the load goes up 1/2 foot for each foot of rope you pull, so you have a 2:1 mechanical advantage.  remember, the rope running through F at the top isn't giving you any mechanical advantage, its just changing the direction of your pull from up to down.  if you stood above M and pulled up, you'd get the same 1/2 foot up for each foot you pulled and the same 2:1 mechanical advantage.  \n\nso yes, the tip seems to work.  try it on paper for some other blocks, for example, double blocks at F and M.  \n\ngood luck!
1066284
Agility drills are great for speed and balance.  Basic exercise such as jumping rope, shuffling around in your stance to work on foot work, various box jumps, etc.  Your looking for movements that involve changing direction a lot.  One drill I've done is to mark five dots in a pattern on the floor, just like you would see on a pair of dice.   Space  them out to be about a foot and a half away from each other.  Then practice jumping from dot to dot using any pattern you can think of in your head.  Practice with one foot at a time and with both feet together.\n\nContrary to what a lot of old school martial artists believe lifting weights is actually great for speed.  The stronger you are the less effort you require to move your body weight, allowing you to be more explosive.  Don't worry about losing flexibility.  That's also a myth.  If you lift weights with a full range of motion you'll preserve and possibly even increase your flexibility.
1056151
This is one of the most underrated exercises a person can do.  You are working on endurance, balance and cardio.\n\n15 minutes of jump rope equals 60 minutes of a high cardio step class or jogging.\n\nIf you do 15 minutes of running/jogging and then 5 minutes of jump rope (and do this cycle at least 3 times) you will be burning the optimal calories for exercise.\n\nThere is no real calorie measure it completly depends on how fast you are jumping (or how high) and your current health.
417745
There's the product "Jumpsoles" that help you jump, i don't know if there is a newer version by a different company. Also jumpropes and other quick calf movements help. It's not the strength of your leg that helps MOST in jumping, it's the quick take off.
535675
Depending on how old you are depends any future growth.  However, you can increase how high you jump by simple practice drills.\n1.  In a larger size trampoline establish daily routines to stretch your legs, calf's, thighs and the overall action of jumping straight up.  Say an hour everyday, but force your legs to jump higher every time on the trampoline during this hour.\n2.  On the side of a wall, shed or garage with a pencil, marker or something that can write on it, establish a goal on how high you are going to jump and give yourself a time limit to accomplish the jumping goal.  With the pencil/marker on hand (try to touch the target as you jump) keep jumping to meet or exceed the goal, (you will notice the marks of your jumps) always place the goal higher than you've already accomplished but reasonably within striking jumping distance.\n3.  Run and exercise your legs on a tread mill to be stronger, this will help in the thrust motion towards a basket and help in impulsing your body weight towards the basket.  The stronger your legs the stronger the drive towards the basket with jumping capability in place any 6' footer can dunk\n4.  Remember Spudd Webb and have a role model on your quest.  Webb was 5' 6"?. \n5.  If you are still in school besides the basketball team join the track team,  high jump, hurdles and track would help any inspiring dunk basketball player.\n\nGood Luck and God Bless!!!!
712278
Lots of good suggestions made so far. Skating with weights is a great one..it really helps you feel lighter and quicker. All leg excerises are good, speed starts with your burst and you need leg strength to have burst. \n  To improve stick handling the biggest trick is to get a shorter stick. Most players who struggle with stick handling often have too long a stick. If you cut your stick now with skates on to your nose try cutting it to your chin. If you use a shorter stick it may also help with some speed as it will get you a little lower in your skating position.\n  Last there is NO substitute for practice! Listen to the best players around you and the pro's and the common theme you will hear is how hard they work at their game. Dont go through the motions when practicing...keep your focus and practice like it is the end of the game and you need a goal. And practice specific skills during each practice, dont hop around doing a little of this-a little of that.\n Good luck...and remember skate with your head up!
213981
An exercise I know of works very well, and it also has a lot of names. Some people call it "foot fire" or "quick feet". It works really well in a group, where someone is standing in front of you calling out what to do next. You stand in your defense position while stepping up and down very quickly, like you are stepping on coals. You should periodically jump so you are facing to the right or left of where you were facing before. The leader person should also tell you to slap the quickly hit the ground and continue the "foot fire".
115110
Tip: Standing Jump and Reach\nThe standing jump and reach:1-Start with feet shoulder width apart, body straight up and down.2-Squat slightly, explode upward, reaching toward a target or object.3-Take no steps before jumping again.4-Repeat for 1:00, rest 1:15, go again. Do 3 sets.\n \nTip: 90-Second Step Jump\n1-Stand at the side of the step, feet shoulder width apart. 2-Jump onto the step, quickly jump off step on other side.3-Repeat the process in the opposite direction.4-Begin at 30 seconds, and work your way up to 60 and finally 90 as you feel more comfortable. 5-Rest 15 seconds longer than you jumped, doing sets of 3.\nTip: Two-Foot Ankle Hops\nHere´s how to do the two-foot ankle hop:1-Stand with your feet shoulder width apart, your body straight up and down.2-Using only your ankles, hop continuously in place.3-Extend your ankles to the maximum range with each jump.4-Continue for one minute, rest 1:15, then go again. Do 3 sets.\nTip: Bleacher Sprints\nA good way to improve quickness and jumping ability is to utilize bleachers for running. This can be done on a small set or a large set. Beginners - may want to start on a small set and run up and done 3 times. Intermediate - needs to try to complete a large set of about 15-20 bleachers 3 times. Experienced - players need to complete a large set of bleachers of about 20+ bleachers, skipping every other step. Every level should take 30 second break and complete at least 3 sets.\nStart with a warm up, including a light jog, stretching, big arm swings and side-to-side movements for 10-15 minutes, and then move on to the plyometric routine.
761242
play catch without moving your feet, that will help give you better arm strenght........
515714
what i would recommend is to do skipping coz it works the calfs which is important in jumping. i would also say put weights while going about your current daily exercise routine. at first you will feel like crap, but after a month, you'll get used to it. when you take it off, you'll achieve your desired result.