Nanc's Rope Drill

This is a BoxAerobics pattern from (pattern 15644)

This drill can be used in kick or boot (or any format you wish). I have a rope that's about 50 feet long, and it's knotted at one end around a long screw that my husband put into the wall. It's very secure (which is VERY important). I then stretch the rope across the room and just wrap it around one of my standing heavy bags. Then, depending on how many people are in class that day, we use this as one of our stations.

Participants will start at one end and bob and weave (slip) under the rope back and forth. The second, third, fourth, etc. times they can add a front kick, knee strike, hook, etc. So, an example would be--they would slip under the rope right on counts 1,2 and then right front kick on count 3, bring the foot down on 4. Repeat to the left. I usually have them lunge back to the other end of the rope before they start it all over again.

They're usually at this station for about 2 minutes, so they go down and back about 3 or 4 times. To keep in time with the music, make sure they kick, jab, strike, or whatever they're doing that time on count 3, so it runs smoothly. If there are several people in a row, it helps to have the front individual as one of the more experienced members.

If you can't put a screw into the wall, you can line up two heavy bags, or you can just knot the rope around anything that's stable (a pole, bar, etc.)

We sometimes just squat down and up to one side and then to the other and just do this in place.

This is a nice drill to fit into a kick class, since it goes with the whole bob-and-weave movement.

Let me know if you have any questions.

Added by Nancy Lamb at 4:21 PM on Wednesday, January 25, 2006 EST. Add to favorites (view favorites)
From: Bloomington, Illinois (USA)
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