Description
The use of large ropes, also known as battle ropes, anacondas or undulation training has become a popular cardiovascular training choice to enhance athletic performance. Rope training typically consists of creating waves with 9-15 m ropes, 3-5 cm in diameter, which looped around a fixed object. The rope is then vigorously undulated in a series of waves for a set interval, usually ranging from 10-30 seconds (Fountaine & Schmidt, 2013). Basic rope drills including Up And Down Waves, Side To Side Waves, Low Alternating Waves, High Alternating Waves, In- And Outside Waves, Outside Circles, Inside Circles, Power Slam, Side To Side Slam, Jumping Jack and Ultimate Warrior.