- EquipmentOther
- PatternCardio
- Repsheld for time
Stand on the middle of the rope; the handles should reach about your armpits. Hold them with your elbows close to your sides.
First cueKeep the jumps small.
How to do the Jump Rope
Set up. Stand on the middle of the rope; the handles should reach about your armpits. Hold them with your elbows close to your sides.
- Turn the rope with your wrists.
- Hop just high enough for the rope to pass under your feet.
- Land softly on the balls of your feet and keep a steady rhythm.
Form cues
- Keep the jumps small.
- Turn from the wrists, not the shoulders.
- Stay light on your feet.
Common mistakes
- Jumping high and landing hard.
- Swinging the rope with the whole arm.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
Track it in StatBlockFit
In the StatBlockFit app the Jump Rope is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Jump Rope?
Set up: Stand on the middle of the rope; the handles should reach about your armpits. Hold them with your elbows close to your sides. Steps: 1. Turn the rope with your wrists. 2. Hop just high enough for the rope to pass under your feet. 3. Land softly on the balls of your feet and keep a steady rhythm. Form cues: Keep the jumps small. Turn from the wrists, not the shoulders. Stay light on your feet. Common mistakes: Jumping high and landing hard. Swinging the rope with the whole arm.