Jump Rope Techniques

Double leg jumps

Jump with both feet simultaneously. This one of the most common methods of jumping rope. If this is all you do, you are probably bored. Jumping rope with this technique is good for balance and foot speed.

Alternate leg jumps

Jump over the rope with one leg at a time. First you jump with your right foot, then the next revolution you jump with your left foot. Only one foot should be kept on the ground at all times. This technique is even better for balance and will also make your calves stronger.

Single leg high knees

Jump rope one leg at a time raising your knees as high as possible with each revolution of the rope. Go as fast as you can. Single leg high knees are great for sprinters and for strengthening the lower abs. This one will also give you a higher level cardiovascular workout.

Double leg high knees

Same idea as the single leg high knee jumps, except you launch yourself off the ground with both feet at once, bringing your knees to your chest. This is a great exercise for basketball players, track and field athletes, skiers, or pretty much anyone else that utilizes a high force output from their legs.

Criss cross

This is a tricky movement for the advanced jump rope enthusiast. After the rope passes under your feet and is over your head, cross your elbows over each other at about the middle of your torso and jump through the rope as you would normally. The twist must be done quickly and accurately in order to make the jump. You really need to extend the elbows over each other to make the hole big enough to jump through.

Double unders

Using any method of jumping you choose, the rope must pass under your feet twice before you touch the ground. Similar to the double leg high knees, double unders can get difficult quickly and they build explosive power in the quads and calves. Due to the velocity at which you have to swing the rope, this is also like high intensity interval training for your rotator cuffs. In fact, you don’t want to be jumping as high as you can, but rather you want to jump a little bit higher than normal, but whip the rope around fast enough to get it under your feet twice each jump.

Run skipping

Go outside start running while jumping the rope with which ever technique you like best. The goal is to just keep running while jumping rope. You can also utilize this method while running backwards, which is far more challenging. This is a great endurance builder. If your workout normally consists of endurance running, try this for a new challenge.

Ali shuffle

To jump rope just like Muhammad Ali, start in a stationary position and jump rope while moving your upper body in all directions. Utilize jumps that move your body side-to-side, forward and back, criss cross, any other angles you can think of. The Ali Shuffle is awesome for balance and coordination, which are both essential in any sport.

Putting Together a Routine

Here are a couple examples of routines you can use that implement some of the rope jumping techniques outlined above.

• Routine #1 – Endurance
  The low intensity endurance routine. Jump rope non stop for 30-60 minutes.
• Routine #2 – Moderate Intensity
  High knee jumps for 30 seconds.
  Double foot jumping for 30 seconds.
  Repeat for 5 minutes, rest for 60 seconds, then do it 4 more times.
• Routine #3 – “The Calf Blaster” – Moderate Intensity
  Single leg jumping on each leg for 30 seconds per leg.
  Single leg jumping, two jumps per leg, alternating legs for 60 seconds.
  Double foot jumping for 60 seconds.
  Repeat once, rest for 60 seconds, then do it 3 more times.
• Routine #4 – High Intensity
  Double leg high knee jumps for 30 seconds.
  Criss cross jumps for 30 seconds, focusing on speed of movement.
  Repeat for 5 minutes, rest for 60 seconds, then do it 4 more times.
• Routine #5 – “The Ab Blaster” – High Intensity
  Double leg high knee jumps for 30 seconds.
  Single leg high knees for 60 seconds.
  Drop to the floor for 50 situps.
  Repeat twice, rest for 60 seconds, then do it 3 more times.
• Routine #6 – Very High Intensity
  Alternate leg jumps for 30 seconds at high speed.
  Double unders for 15 seconds.
  Double leg high knee jumps for 15 seconds.
  Repeat for 3 minutes, rest for 60 seconds, and do it 3 more times.
• Routine #7 – “The Shoulder Blaster” – High Intensity
  Double unders for 30 seconds.
  Criss cross jumps for 30 seconds.
  Drop to the floor and bang out 20 clapping push-ups.
  Repeat three times, rest for 60 seconds, then do it 3 more times.
• Routine #8 – High Endurance Training
  Run skipping non stop for 30 minutes.
• Routine #9 – High Endurance Training (great for fighters)
  Ali Shuffle jumping for 30 minutes