The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Table 3-6. Different Types of Jumps for Jumping RopeType of JumpBoxer’s DanceRunShuffleKnee-ToeDouble RotationJumping JackDescriptionWith both feet together, shift weight from right to leftwith each jump.Jump to the left while lifting left knee, then switch.Start with right foot forward and left foot back, thenswitch each jump landing on both feet at same time.Tap right toe on the floor, then jump from your leftfoot to your right; at the same time lifting left kneeas high as possible. Switch legs.Twirl the rope around twice between each jump.Jump two times with feet together, then do a jumpingjack every third time.In terms of gear, many different types of rope are available, and rope jumping canbe 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 advancedskills, drills and moves. Overall, jumping rope is a great activity, especially if you are in aconfined environment.Stationary Exercise AlternativesRowing ErgometerThere are many types of rowing machines onthe market, and each has distinct advantages anddisadvantages. The best rowing machine is one withvariable resistance and the ability to regulate rowingrate. Most provide feedback on either watts orkcalories per hour, as well as meters covered. Propertechnique is critical so as not harm your lower back. Ifproper technique is maintained, cardiorespiratory conditioning can easily be achieved. Infact, both the upper and lower body are exercised, and it promotes flexibility byemphasizing maximum joint range of motion, so it is a total body workout. It is also impactfreeso it is a great alternative to running! Some key points to remember are:" The motion of the entire stroke should be fluid.The Navy SEAL Physical Fitness Guide 43