How to Do 1- and 2-Foot Exercises With Ropes

The 1- and 2-foot exercises with ropes is similar to the classic 1 and 2 foot tire exercises used in fitness training for football players and other athletes. The 1- and 2-foot exercises with ropes can be more easily performed at home, as it doesn't require the set up of multiple tires; however, you get the same results.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Rope ladder

1. Perform the 1-foot exercise by running along the length of a rope ladder, allowing 1 foot to land in each open space. Pick your knees up as high as possible and complete the length of the ladder as quickly as possible. Try not to step on the rungs between the ladder openings.
2. Do the 2-foot exercise with ropes by following the same basic steps; however, allow both your right and left feet to land in each space. That is, step your right foot into the space and then jump slightly, bending your right knee high as you bring your left foot into the space. Jump slightly with your left leg and bring your right foot down into the next space. Continue to the end of the rope ladder.
3. Increase your speed and decrease your chances of stepping on the rungs by trying to land on the balls of your feet. This will increase your bounce and decreases the amount of space needed for your landing.
4. Use the 1- and 2-foot exercises with ropes as part of your regular warm-up to your fitness routine.

Tips & Warnings

• Practice the 1- and 2-foot fitness exercises to help increase speed, agility and coordination. These exercises are best performed after stretching and before your heavy work-out, as they will help to warm-up your muscles and elevate your heart rate.
• If you do not have a rope ladder, you can use chalk or even masking tape to create your holes, just pay special attention to your feet, making sure that you do not step on the borders.