Jump Rope exercises

Jump Rope: 9 exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the jump rope is for

A jump rope is one of the cheapest and most effective conditioning tools. It trains the heart and lungs, coordination and the springy stiffness of the ankles and calves, and it fits in a bag.

Technique and safety

Jump low, land softly on the balls of the feet and turn the rope with the wrists rather than the arms. Start with short intervals, such as 30 seconds on and 30 off, and build up gradually; the calves and shins need time to adapt.

Five to start with

  1. 1
    IntermediateJump Rope

    The basic bounce. Learn this first.

  2. 2
    BeginnerBoxer Skip

    Shifting from foot to foot, the rhythm boxers use.

  3. 3
    IntermediateHigh-Knee Jump Rope

    Driving the knees up for more intensity.

  4. 4
    IntermediateCriss-Cross Jump Rope

    Crossing the arms for coordination.

  5. 5
    AdvancedDouble-Under

    The rope passes twice per jump. An advanced skill.

All 9 jump-rope exercises