The purpose of the jump rope program is develop quick feet, foot speed, coordination and kinesthetic awareness. Never jump flat footed, stay on your toes for more spring and control. A wood basketball surface would be ideal for rope jumping. To find a rope that fits you properly place both feet in the middle of the rope and the ends of the rope should reach your armpits.
Suggested Foot Patterns:

1. Both feet 50 x
2. Left foot side to side 25 x
3. Right foot side to side 25 x
4. Both feet alternating front to back 25 x
5. Both feet side to side 25 x
6. One foot 5 left, 5 right repeat 5 x
7. Left foot, right foot, swinging non jumping foot through 25 x each foot
8. High knee run 50 x
9. Double jumps 10 x
10. Running in place moving forward, backward, side to side 50 x

Foot Speed Program:

Start with 30 second sprint, 30 second rest. Progress to 1:00 sprint, 1:00 rest. Go through at least 5 foot patterns 2-3 times.