Jumps · Regular
Jump Rope
Continuous skipping with a rope, a high-output conditioning drill that builds springy ankles and timing.
Demo by Dre, an AI coach. Its start and end, as stills.
- Works
- calves, full body; also shoulders, forearms, quads
- Kit
- Jump rope
- Dose
- 45 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Hold the handles at hip height with the rope behind your heels and elbows close to your sides.
While you move
- Small hops, just off the floor
- Turn the rope from your wrists
- Elbows close to your sides
- Land on the balls of your feet
Avoid
- Jumping too high and landing heavy
- Swinging the rope with your whole arms
Take care if you have trouble with jumping or landing or your ankles.