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Hey! Is it possible to feel something you can’t touch?

Well I can guarantee you that the skipping rope is something you feel long after you have put the rope down!

If you are wondering how you can transform those tedious and boring workouts you’ve been doing into something WAY more fun…such as going down a roller coaster at TOP speed? If so, then keep reading!

Ok, so call me crazy but there’s something really cool about freestyling the skipping rope that can tap into important body systems that will help you build muscle and burn fat. The anaerobic and the aerobic system are 2 systems that are directly involved when we incorporate the skipping rope. In more simple terms, the more intense and explosive your skipping workouts are will determine how likely you are to use the anaerobic system. The benefits of this include an increase in fat burning in a shorter period of time, as it creates more demand in energy from your body which translates into a greater need for epoc – excess post oxygen consumption, or poetically named “afterburn effect.” By popular demand it puts your body in a higher metabolic rate for a longer period of time and requires more time to bring your energy back to normal. This then results in an increase amount of fat burning post exercise! An example of this would be high knee jumps with the COREFX Thin-Grip Speed Rope.

OREFX Thin-Grip Speed Rope













Before You Jump:

  1. Maintain your balance by looking straight ahead.
  2. Maintain an upright posture.
  3. Maintain your weight on the balls of your feet.
  4. Jump only high enough to clear the rope (approx. 1 inch off the ground).
  5. Land lightly on the balls of your feet.
  6. Keep your elbows near your sides.
  7. Maintain your elbow joints at a 45-degree angle.
  8. When turning the rope, make 2-inch circles with your wrists.
  9. Do not sacrifice good form for speed.

Alternating Single-Foot Jumps:

Once you’ve gotten comfortable jumping with both feet at the same time, try alternating feet, like you are jogging in place while the rope passes beneath you on each step. It will take some practice to get the hang of this, and it may feel awkward at first, but in time you should feel just as natural jumping in this fashion as with both feet together.

In addition, to alternating feet on every jump, I recommend practicing repeated single-foot jumps. For example, perform two left-foot jumps followed by two right-foot jumps. Again, stay light on your feet and keep your weight toward your toes.

Now that both your form and technique is where it should be, it’s time to take things to the next level! To burn fat, it is important to incorporate a plyometric form of training which involves explosive movement, which can further increase the oxygen demand for the body, and allow for you to rely on your good buddy the anaerobic system! Your goal is to jump with your feet 1/4 to 1/2 inches off the ground, while moving the rope around your head and under your feet at a comfortable pace.

How to complete high knee jumps:

  1. Jump up knees first and tuck your knees to your chest
  2. At the same time while holding onto the handle bars of the rope complete a revolution so the rope goes over your head in the front forward direction and under your feet.
  3. Repeat this without pausing for 30seconds -60seconds (rest for 20-30seconds in between and repeat x10.)
  4. To make this easier include small jumps in between each knee tuck where your feet only get off the ground 1/4 to 1/2 inch to catch your breath and prepare for the next knee tuck.
  5. To make this harder you can complete a double revolution with the skipping rope so that the rope travels up over your head and under your feet 2x before your few touch the ground after your knee tuck.

For all of your training levels there are a variety of skipping ropes that will fit your specific needs and help you achieve your goals!

COREFX Thin-Grip Speed Rope:
Designed for speed with it’s ultra-thin cable bushing design, improving spin control and efficiency! Easily adjustable to custom suit you for optimal performance!

COREFX Thin Grip Speed Rope








COREFX Soft Grip Speed Rope:
Designed for the ultimate comfort with it’s lightweight handles and ergonomic grip! Easily adjustable to fit to your body and your needs!

CORFEX Soft-Grip Speed Rope









COREFX Speed Rope:
Designed for optimal grip with it’s TPR web non-slip handles. Features adjustable rope length with it’s removable handle caps!

CORFEX Speed Rope








COREFX Double Under Speed Rope:
Designed for CrossFit double unders and speed jumping. Made from ultra-thin cable encased in vinyl with a unique handle connection point for maximum rotation speed!

COREFX Double Under Speed Rope









Remember, the next time you are deciding between going on a roller coaster, or hanging with some friends you’ll be glad you chose the skipping rope and a corner in the gym, trust me.

It’s GO TIME. Let’s see what you can do!


This is a guest post featuring: Master Trainer, Jason Christo

Jason Christo is a Master Trainer and health and wellness author of over 10 years, that has helped people around the world realize their health and body goals. This former semi professional athlete has a degree in psychology which he has used to expand into his fitness business with an approach that always includes motivational and empowering components specifically designed to give his clients the edge. He is an outside the box trainer that tests the limits of what people think they can achieve in order to get them to places they never thought possible.

Facebook: Jason Christo
Instagram: jason_christo 
Website: jasonchristo.com





10 Drills You Need To Be Doing – Skill Based Movement Acquisition – Part 3

10 Drills You Need To Be Doing – Skill Based Movement Acquisition – Part 3

10 Drills You Need To Be Doing – Skill Based Movement Acquisition – Part 3

In this last installment of building speed, explosiveness and anaerobic endurance, I’m going to fast forward from a framework of types of training you need to implement into a complete power/speed training block, and leave you with a video image of a highly complex, skill based Olympic clean. But, the clean does not happen, nor high-level performance at any capability, without all of the bases covered.

Note: See Parts I and II of this series and the COREFX blog series on Core Stability, Rotation, and Anti-Rotation Training, as well as the blog series on Plyometrics Training for more information.

Agility and power training isn’t just for hard-core athletes. Every day activities and sport require changes in directions and speed of movement, under different load requirements, while still maintaining body control, balance and good positioning. Challenging indoor or outdoor activities, especially under load and after your movement fundamentals are solid, go a long way in improving stability, mobility and whole body strength.

Outdoor Body Weight Stair Challenge











Combination Body Weight and Loaded Movement Challenge

Screen Shot 2015-12-08 at 10.45.26 AM


10 Drills You Need To Be Doing


1) Lateral Plyometric Jumps

(perform on the floor, down the speed ladder, use hurdles or a BOSU Balance Trainer and perform what I call angulation jumps into the side of the dome surface)

Lateral plyometric jumps are often categorized as advanced exercises that can be used to develop power and agility. The vast majority of athletes perform workouts and exercises that focus on forward motion (sagittal plane), but it’s also important to include exercises that develop powerful and stable, lateral motion movement competency.

Triple Jump: Power, Timing, Coordination and Commitment (note the positive angle at take off in Image A; And what it feels like to float in Image B)


Image 17 Image 13









2) Multi-Directional Shuttle Runs

The shuttle run is often used to measure the kind of endurance you need for stop-and-go sports such as soccer, hockey, basketball, and tennis. Shuttle runs can be a great way to track progress. Be sure to record your times on the “course.” Add shuttle runs and/or negative split intervals into your metabolic training blocks at least once a week.


3) Multi-Directional Speed and Agility Ladder Drills

This simple piece of portable equipment can be used anywhere to perform a multitude of SAQ drills.


4) Dot and Hexagon Drills

Dot and Hexagon Drills develop dynamic leg strength and increase knee and ankle strength/stability. This is a great agility drill for those who need to make quick changes of direction and landings, such as skiers, soccer, basketball and hockey players. Coordination drills like these are good, if progressed properly, for any age or fitness level.


5) Plyometric Box Jump Drills

Plyometric box jump drills are a great way to build quick and explosive power, as well as foot speed. Common, yet effective, plyometric box drills include hops, jumps and bounding movements. Another popular combination box drill is jumping off one box and rebounding off the floor and onto another, higher box. Plyo exercises increase quickness off the floor/ground, speed, strength and build power.

Loaded Plyo Box Movement Challenge w/ Tempo Increase


nmumber 2


6) Plyometric Agility Hurdles

Athletes often use plyometrics to build power and speed, improve coordination and agility and directly improve sports performance. You can use a set of small hurdles to bound on one or both feet for improvement in agility and foot speed.


7) Forward/Backward Sprints

Sprint training is a sure way to develop foot speed and agility for any athlete who needs explosive speed and quickness.


8) Tuck Jumps

Tuck jumps are simple drills that improve agility, quickness off the floor and power. Consecutive tuck jumps can have a metabolic effect, too.


9) Stair Running and/or Incline Hill Running

Running stairs and performing bounds on hills or other using other drills, is a great way to develop quickness and foot speed while getting an excellent interval conditioning effect. It’s also a great way to build power and leg strength.


10) Resisted Long Jumps

Using a harness and elastic resistance (COREFX Overdrive Trainer), this exercise becomes all about lower-body power, rhythm and timing. It will help you run faster, be more agile and jump higher. Power output (strength/speed) will increase for any athlete. Eccentric loading during the landing is also a valuable training benefit.



All athletes can benefit from drills and skill-based progressions that help to improve coordination, speed, strength and power.

The Olympic Clean: An ultimate expression of Power, Body Control, Mobility, Stabilization and Strength




Building high levels of strength, stamina and power capability can have a huge corrective effect on the body. For example, you can use a box squat to teach proper hip hinging technique for a squat or a single leg kettle bell RDL or deadlift progression to teach effective/safe hinging. Activities like these have specific transfer to sport skill development and activities of daily life. Total athlete development requires a complete approach!


Be sure to check out all of our blogs and bi-weekly posts. You’ll always find my favorite progressions, drills, coaching philosophy and trending topics at COREFX.ca