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Jump Rope
beginnerCardio · Calves, cardio · Jump rope
A simple, portable way to build cardio conditioning and coordination.
How to do it
- Hold the rope handles at hip height, wrists doing most of the rotating.
- Jump just high enough to clear the rope, landing softly on the balls of your feet.
- Keep a steady rhythm, using small, controlled hops.
- Continue for the target time or rep count.
Coaching tips
- Keep your elbows close to your body and let your wrists do the work.
- Land softly to reduce impact on your shins and knees.
- Start with short intervals and build duration over time.
Common mistakes
- Jumping too high, wasting energy and increasing impact.
- Rotating the rope from the shoulders instead of the wrists.
- Looking down at your feet instead of straight ahead.