If you read last week’s article discussing how to navigate recovery days (HERE), you’ll know that I typically split recovery days into “True Recovery Days” and “Extended Training Days”. One technique that you can use on an Extended Training Day is Rope Walking.

Rope walking, as seen in the video at the bottom of the article, has a number of benefits for athletes and general population clientele alike. First and foremost, the rope provides a stimulus for strengthening your feet. It is advised to rope walk barefoot to maximize the benefits in your feet. Your feet are ultimately your link to the ground, and strengthening the foot/ankle complex can provide a number of benefits in terms of force production and athleticism. Additionally, there is a balance and coordination aspect of walking the rope that is beneficial for just about everyone. There is also an element of focus that is important as well. Being able to “lock-in” and try to cross the rope with as few falls as possible is valuable practice for learning how to focus in a controlled setting. And finally, rope walking is fun. There is always a bit of competition that flares up when multiple people are trying to cross the rope at the same time.

I really like rope walking on Extended Training Days. Simply put a rope on the ground and tell your clients to walk across it. You can change the “route” each time, and you will be surprised how much bang for your buck you get with such a simple exercise.