JUMP ROPE

Jump rope / skipping. Cardiovascular conditioning with coordination and calf development.

MOVEMENT GUIDE

HOW TO PERFORM

1. 1

   Hold the rope handles at hip height, one in each hand.

2. 2

   Swing the rope overhead and jump as it passes under the feet.

3. 3

   Land on the balls of the feet — not flat-footed.

4. 4

   Keep jumps small and efficient — minimal height.

5. 5

   Maintain a consistent rhythm.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Jumping too high — small, efficient jumps.

• Landing flat-footed — land on the balls of the feet.

• Arms too wide — keep the handles close to the hips.

SCALING / SUBSTITUTIONS

• Reduce the duration.

• Single unders before progressing to double unders.

• Step over the rope as a regression.

300WOD APPLICATION

RELATED EXERCISES