Conditioning Intermediate

Jump Rope

  • Calves
  • Quads
  • Glutes
  • Shoulders
  • Forearms
  • Core

Bodyweight · Jump Rope

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Stand with a rope behind you and enough clear space around your body.

  2. Keep elbows near your sides and turn the rope mainly with your wrists.

  3. Make small jumps just high enough for the rope to pass under your feet.

  4. Land softly with a slight knee bend and pause when the rhythm breaks down.

Key cues

  • Stay low to the floor.
  • Keep the shoulders relaxed.
  • Begin with short, manageable rounds.

Common mistakes

  • Jumping much higher than necessary.
  • Making large circles with the shoulders.
  • Continuing hard landings as fatigue builds.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.