i. If you are working outside on a field or a track where space is not an issue the types of exercises become another important factor
ii. Note: Strength and Power and acceleration work can all be done with the longer rope length. The acceleration and weighted top end work cannot be done with shorter rope lengths.
1. For strength and power, a rope length of 35-55 feet should be sufficient. Strength and power exercises include but are not limited to:
a. Horizontal rows
b. Standing presses
c. Sled push
d. Sled pull
e. Skips for height.
f. Broad jumps.
2. For Power and Acceleration, a rope length of 60-90 feet should be sufficient. Note: 60 feet of rope will provide approximately 10 yards of acceleration. Power and Acceleration exercises include but are not limited
to:
a. Horizontal bounds
b. Single leg bounds
c. Broad jump to vertical jump
d. 1- 5 step acceleration progression
e. Suspended isometric work.
f. 10-yard heavy sprint
g. 10-yard moderate sprint (rope length dependent)
3. Acceleration and weighted top end work a rope length of 90-150 feet should be sufficient. Acceleration and Weighted top end work exercises include but are not limited to:
a. Weighted acceleration
b. Weighted wicket work
c. Weighted Bounds
d. Weighted Running A’s