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Looking to gain a competitive edge in foot speed? Spin that rope! Jump rope for speed conditionings the cardio system, but also adds the benefit of creating quick feet.

Jumping rope allows the athlete to focus on properly landing on the power pads (forefoot) and quickly, repetitively reacting with a mini jump.

Set up a line on the ground about 10 yards long and perform these Jump rope drills at the beginning of your speed/agility workout:

• One foot forward and backwards. 20 seconds per set, 3 sets
• Two feet forward and backwards. 20 seconds per set, 3 sets
• Two feet side to side forward and backwards. 20 seconds per set, 3 sets

Daimond Dixon is owner and operator of Online Sports Performance Training, a sports performance training company that specializes in speed, agility and quickness training. You can reach him at his online performance center at www.OSPTraining.com or via email at PerformanceSport@Hotmail.com