This article is authored by Doug Scott. Opinions expressed may not be that of SMARTER Team Training, STT sponsors or constituents. Coach Scott has been a member of the Pingry faculty since 1999 and has served as a Physical Education teacher and Strength and Conditioning coach since that time. Doug designs workouts for both male and female student athletes competing on a variety of Varsity and Junior Varsity athletic teams, including many county, state, and conference championship teams. Listen to Doug’s podcast on iTunes by clicking here.

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Jumping rope has always been a favorite of mine. I guess it stems back to my early athletic career when we jumped rope to increase “foot speed”. Although the jury is still out on whether jumping rope will enhance athleticism; there is no mistaking that “skipping” rope is a very demanding exercise with a lot of fitness benefits. This month I’ve outline two workouts that are both a variation on interval training:

    40:20 with push-ups

40 seconds jump rope (as fast as possible)
20 seconds rest
• While resting perform 5 push ups*
• Perform 10-20 rounds

    1 min, 2 min, 3 min ladder

Jump rope 1 minute
Rest 1 minute
Jump rope 2 minute
Rest 1 minute
Jump rope 3 minute


Doug Scott believes that strength training is a “means to and end” and should be a part of every athlete’s lifestyle; and it’s the coaches job to facilitate learning and put the athlete in the best position to get the most out of themselves and ultimately succeed. Mr. Scott has also worked as a personal trainer and has written a number of fitness-related articles and chapters. Coach Scott is a member of the National Strength and Conditioning Association, and hold the title of Certified Strength and Conditioning Specialist. You can contact him at dscott@pingry.org.