All exercises
Jump Rope
Jump Rope improves timing, elastic ankle strength, and light-foot contact quality. It's been used for decades in boxing conditioning because it builds rhythm and efficiency fast.
Instructions
Hold the rope handles with elbows close to the body and wrists relaxed. Jump lightly on the balls of the feet, keeping jumps low and quick. Turn the rope mainly with the wrists, not the arms. Maintain an upright posture and steady rhythm.
Avoid Common Mistakes
• jumping too high
• landing heavily on the heels
• turning the rope with the arms
• losing rhythm due to excessive speed
Variations
• single-leg jumps
• alternating feet
• double unders
• slower controlled tempo
• short interval sets
Type:
strength
Exercise mode:
plyometric
Difficulty:
beginner
Equipment:
jump rope