Jump Rope Drill
Here's a drill I picked up while training with the legendary Matt Hume at AMC pankration. We've been doing it ever since.
Pictures below the video:
Two guys hold a rope stretched out about 1/2 calf high. Start on one side of the rope facing sideways
Jumping off both feet at the same time, Josh jumps over the rope to the other side
as soon as Josh lands on the otherside of the rope he springs back to the 1st side
Josh does this sideways jump back and forth 10 times
Josh turns forward after he finishes his 10 sideways jumps
Josh jumps with both feet at the same times over the rope
Josh lands and jumps back over again, Josh does this 10 times.
Josh quickly gets down on his hands and knees
Josh jumps off his hands and feet and hops over the rope to the other side
Sprawling to the mat, Josh crawls under the rope (not rolling) to the start position, He does this 10 times. this completes his set, he will now hold for one of his partners, they all rotate through 3 times