Conditioning ropes workouts are a great way to improve athleticism. By moving the ropes repeatedly in controlled patterns, you will build overall strength, core stability and conditioning. These ropes are no joke. They are heavier than you think, and they can blast your metabolic system.
Conditioning ropes also offer a new challenge in conditioning. Unlike traditional conditioning drills like sprinting, they are low-impact so they preserve your joints. And the full-body movements they require will ensure that your upper body, lower body and core have the muscular endurance needed to stay strong and powerful throughout your game.
Conditioning rope exercises are done for time. The exact time depends upon the demands of your sport. Normally the exercises are done for 30 to 60 seconds, but you can mimic the work and rest timing of your sport. For example, a hockey player might perform 45 to 60 seconds of rope work, then rest for two to three minutes before the next set.
Perform between three and five sets of each conditioning rope exercise toward the end of your upper- or lower-body workout as a finisher, no more than three times per week.

Rope Slams

Wrap the rope around something immovable, like a sign, basketball post or heavy kettlebell. Walk backward until there’s little or no slack in the rope. Assume athletic position with hands at your sides, holding one end of the rope in each hand. Stand straight up and lift your arms in front to shoulder level. Immediately bend hips and knees, and slam ropes into ground. Stand up and repeat pattern for specified time.

Rope Wood Choppers

Wrap the rope around something that won’t move. Walk backward until there’s little or no slack in the rope. Assume athletic position with your hands in front and arms straight, holding one end of the rope in each hand. Stand straight up and raise your arms overhead, keeping them straight. Bend at hips and knees, and slam rope into ground. Stand up and repeat pattern for specified time.

Rope Circles

Wrap the rope around something that won’t move. Walk backward until there’s little or no slack in the rope. Assume athletic position with your hands at your sides, holding one end of the rope in each hand. Raise your arms in front to shoulder level. Rotate your arms clockwise to make circles with the ropes for specified time. Repeat in counterclockwise direction.
Photo:  articles.elitefts.com