Jump Rope

  • Skill Level Intermediate
  • Type Warmup
  • Equipment Jump Rope
  • Body parts Calves, Legs, Quads, Shoulders, Total Body

Jumping rope is a full body conditioning drill that develops foot work, speed and agility. This exercise also improves cardiovascular endurance and coordination.

Instructions

  1. 783_A
    Grab each handle and let the rope hang behind you. Hold the handles at your sides.
  2. Jump Rope
    Swing the rope up and over your head. As it approaches your feet, jump slightly off the ground to allow the rope to pass underneath you.

Trainer’s Tips

  • Avoid jumping too hard or too loudly. Instead, try to land softly on your feet. Bend your knees and ankles slightly upon landing to lessen the impact.
  • Avoid bouncing too high. Only jump, or skip, as high as necessary.
  • Avoid bending your knees too much during the exercise.

Advanced variations