Jump Rope. Start off with two feet jumps; simply pull your toes up bouncing off the ground. You don't want to stab with your toes down in to the ground; you want to pull the toes up towards the shins. Get a good rhythm, bounce off the front part of the foot. Now go to one foot hops, these are great for balance and agility, you have got to control yourself one leg at a time, equal number of repetitions with each foot.
Now do running. Pull your toes up, bring the knee up a little, simple running contacts while you jump rope; this is great for rhythm. Simple skipping rhythm the two-beat is great for increasing rhythm, for quickness, you have to learn how to step down to the front of the foot, notice how the toes snaps down to the ground.
Two foot jumps for speed, now let's increase the quickness, really make that rope fire around.
One foot hops fast. We want to challenge our system to go as quick as possible, make sure to balance by working each leg equally, skipping now but let's challenge the speed. Try and go a little bit quicker, force your feet to move quicker, get that neuralgic system from your brain to your muscles to react to the stimulus of that jump rope that is going to transfer to the court for greater quickness and speed.
Now let's go running contacts. Increase the foot speed, force the speed out of your feet.
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