I've heard that jumping rope is good for your leg quickness. I've started doing this, and was wondering if anyoen else jumps rope, and how many times they do. Right now, I'm doing: 250* both legs 100* right leg 100* left leg twice a day, thinking of maybe three times a day. Is this enough? I'm also doing this to help with Volleyball.
I jump rope indoors roughly half an hour, to an hour a day. It's a much more fun exercise than walking, or jogging. I usually alternate patterns, similar to what you're doing, but I'm going at a quick rate; but I don't count how many reps of each, I just go by the clock. 25mins on both, then 5 on one leg, 5 on the other, then 10 on both, and so on, until the half an hour, to an hour is up.
you should also try interval training with the jump rope... intense jumping for a 30 seconds or so followed by some easy walking for the same amt of time. repeat the sequence, alternating between high & low intensity. you can adjust the interval times to simulate what you'd experience in a badminton match. for both badminton & volleyball try plyometrics. This is the best form of exercise to improve your vertical (jump) as well as your leg quickness.
