Swing the rope over your head and hop over it with both feet.
Jump rope
How to do it
- Turn the rope with your wrists, not your whole arms.
- Tiny hops: just off the floor is plenty.
- Land on the front of your feet, knees soft.
- A jump rope
- Enough floor to lie down on, arms out.
- Land soft: knees bent, knees out, feet flat.
- Arms out: make sure nobody is in reach.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Hop over a rope lying still on the floor.
- Swing the rope and step over it, no hop.
Harder
- Count how many you can do without stopping.
Can't jump? Hold both rope handles in one hand, swing it beside you, and march to the beat.
What it trains
🤹 Putting it together🫁 Keeping going🚀 Springiness⚡ Speed
Which muscles do the work
Calf musclesForearm musclesThigh musclesHeart
Tap one to see it in the Body.