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Jump Rope

Muscle Groups Used

  • Legs - Calves and Thighs
  • Abdomen
  • Chest
  • Shoulders
  • Back
  • Arms



Double foot jump - Both feet take off from the ground slightly and land together.

Alternate foot jump - The "skipping technique" where feet are alternated up and down while the rope makes it’s revolution.


Alternate foot jump - The "skipping technique." (See above description.)

Running Step - A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity.

High Step - The moderate run with a high knee lift to increase intensity.


Cross Step - While in the air during the jump phase, cross lower legs slightly and land with legs crossed.

Side to Side - Alternate landing areas from left to right. Use caution as getting familiar with where the rope might go may take time.


Use a floor surface that is even, non abrasive and limits friction. The length of the rope - when you step on the middle, the end sections of the rope should fit comfortably in the hands and reach the middle of the chest.

Remember to lift feet off floor just high enough for the rope to pass quickly.

Try not to jump high and land hard.

Keep shoulders relaxed and turn the rope with wrists.

Have patience. Start slow, then increase slowly.

Make sure to land on the padded portion or balls of the feet to avoid knee injuries.

This is an impact sport, so use caution with regard to your knees and ankles.

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