Jump rope drills in handball goalkeeper training

Handball is connected with the constant movement, change of direction, jumping, running and at the same time keeping the balance and coordination. The greatest players and goalkeepers are those who can move at lightning speed and still keep balance. As this sport requires from you constant movement, you need to be able rapidly switch between forward, backward, lateral and vertical movements. Therefore, agility is a must.


There are many different drills for the handball. But here we will present jump rope drills and its benefits for the handball goalkeepers and players.

The jump rope is an essential tool for handball players’ workouts. And at the same time – it’s one of the cheapest training tools, also –  it takes the small space during transportation.
So it’s cheap, fun, interesting and very useful!

  • Jump rope is very beneficial in handball training because it aids greatly in development of agility, hand-foot coordination, rhythm, and balance.


Biomechanics of Rope Jumping

Rope jumping involves four phases in each jump: load phase, flight phase, landing phase and smiling phase, and you will perform each of these phases hundreds of times during each jumping session.

1.The load phase requires you to balance your body on the front part of your feet with your knees slightly flexed.

2.The flight phase consists of muscular contractions that propel your body high enough to clear the rope with each jump. The upper and lower body muscles are used during flight phase. This movement is essential to improve your ability of CNS – central nervous system to communicate and coordinate parts of “humanhandball” body with each other. This movement also improves kinesthetic awareness (now google ” kinesthetic awareness”)

3.In the landing phase, you return to dear floor by allowing your body weight to balance on the front part of your feet with your knees flexed to help absorb the impact of the landing. (Always listen the sound of your feet while landing, and think of elephants. Why elephants? Because you don’t want to sound like one of them while you are landing!)

4. Smiling phase – because you will enjoy while mastering all new drills, and while improving your coordination, agility, speed and endurance.


Rope jumping strengthens muscles that support the tendons and ligaments of the knees, feet, and ankles. Strengthening these supporting muscle groups reduces injury risk and contributes to recovery after injury.


But let’s see what muscles we are using while rope jumping:



And in the end let’s repeat – why you should jump rope:

  • It is found as valuable tool in developing body coordination, balance, agility, body inversion, synchronization, hands/legs speed and endurance.
  • It involves synchronizing and combining many movements for improved strength, conditioning, and flexibility.
  • It strengthens the upper and lower body.
  • It enhances both aerobic and anaerobic capacity and power.
  • It’s one of the best ways to build up cardio strength.
  • Jumping rope also helps you increase body awareness and hand and foot coordination.
  • It also raises core body temperature for a quick warm-up.
  • It’s a multi joint exercise that incorporates many muscles in the body.
  • Jump rope is an ideal brain exercise that develops the left and right sides of the brain; it strengthens the vestibular system to increase mental alertness and spatial awareness.
  • The body’s vertical motion creates enough ground forces to increase bone density and help prevent osteoporosis.
  • It’s fun.



When first jumping rope, it is important that you become proficient with the rope before using it as a conditioning tool.

First you need to develop skill with the rope, and then add it to your conditioning training.  If you try to use the rope for conditioning before developing skill with it, you are setting yourself up for failure and frustration. And we don’t want that.

Start with frequent, but short jump rope sessions. For example, start with 20-second intervals on the rope. Just try to skip for 20 seconds without tripping on it. Keep the intervals brief, and stop before you are tired. These sessions are skill based workouts. You are learning a new skill, and the body is much more capable of learning when it is rested, not tired.



From time to time you might hit the rope with your feet, but don’t get upset or frustrated. Just go back to the start-up position and start it all over again. Always remember to be patient and persistent.


These jump rope drills are just some of countless variations. Always challenge yourself and try to develop new jumping drills.

Don’t limit yourself to the same style of rope work, it might become boring and you won’t get the maximum of all possibilities jump rope can give you.

Mix it up to promote improvements in coordination and agility.




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