The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 43

In terms of gear, many different types of rope are available, and rope jumping can

be limited by the quality of the rope. Most experts recommend lightweight leather ropes.

Believe it or not, many books have been written about jumping rope, with basic to advanced

skills, drills and moves. Overall, jumping rope is a great activity, especially if you are in a

confined environment.

Stationary Exercise Alternatives

Rowing Ergometer

There are many types of rowing machines on

the market, and each has distinct advantages and

disadvantages. The best rowing machine is one with

variable resistance and the ability to regulate rowing

rate. Most provide feedback on either watts or

kcalories per hour, as well as meters covered. Proper

technique is critical so as not harm your lower back. If

proper technique is maintained, cardiorespiratory conditioning can easily be achieved. In

fact, both the upper and lower body are exercised, and it promotes flexibility by

emphasizing maximum joint range of motion, so it is a total body workout. It is also impact-

free so it is a great alternative to running! Some key points to remember are:

" The motion of the entire stroke should be fluid.

Table 3-6. Different Types of Jumps for Jumping Rope

Type of Jump Description

Boxer’s Dance With both feet together, shift weight from right to left

with each jump.

Run Jump to the left while lifting left knee, then switch.

Shuffle Start with right foot forward and left foot back, then

switch each jump landing on both feet at same time.

Knee-Toe

Tap right toe on the floor, then jump from your left

foot to your right; at the same time lifting left knee

as high as possible. Switch legs.

Double Rotation Twirl the rope around twice between each jump.

Jumping Jack Jump two times with feet together, then do a jump-

ing jack every third time.