Ropes (Single) And Alternating

Stand with a slight bend in your knees (mini squat), and a tight core. Alternate each segment of rope up and down in each hand rapidly and explosively. Try to keep your legs and and torso quiet, concentrating on a rapid alternation of each rope up and down. Keep your spine tall, and a straight forward gaze. Go for 10-60 seconds.

Focus on the speed aspect of this exercise.