All exercises
Jump Rope – single leg
Jump Rope – single leg adds unilateral load and challenges balance while keeping contacts quick. Start with short sets—one-leg skipping can be deceptively demanding on the calf and foot.
Instructions
Hold the rope handles with elbows close to the body and wrists relaxed. Lift one foot off the ground and jump lightly on the ball of the working foot. Keep jumps low and quick, rotate the rope with the wrists, and maintain an upright posture. Switch legs as planned or between sets.
Avoid Common Mistakes
• jumping too high
• landing heavily or losing balance
• turning the rope with the arms
• letting the knee collapse inward
Variations
• alternating single-leg jumps
• shorter or longer sets per leg
• slower controlled tempo
• switching legs every jump
• combining with regular jumps
Type:
strength
Exercise mode:
plyometric
Difficulty:
intermediate
Equipment:
jump rope