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Discover The Many Jump Rope Techniques

 

JUMP ROPE
Exercise  
Jump Rope (full twister)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Rotate hips to left side while you are jumping and then rotate back to the right.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
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Jump Rope (alternating foot)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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Jump Rope (forward straddle)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
While you are jumping split the feet so that one foot goes forward and the other foot goes backwards. Keep switching the feet back and forth.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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Jump Rope (2 Foot Slalom)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Jump high enough and shift the feet back and forth across a line.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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4        
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Jump Rope (double jump)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Jump high enough and swing the rope fast enough so that the rope goes under your feet twice before you have to land on the ground.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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4        
5        
 
Jump Rope (side to side)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5        
 
Jump Rope (1 Foot Slalom)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your foot.
Jump high enough and shift foot back and forth across a line.
Continue for the prescribed number of jumps or time and then repeat with the other foot.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5        
 
Jump Rope (backwards)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope up over your head and then towards your feet. .
Continue jumping up and down as you bring the jump rope from behind under your feet.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5        
 
Jump Rope (forward shuffle)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift one leg forward keeping your leg straight and then bring back and shift the other leg forward.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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Jump Rope (1 leg 5x)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under one foot.
Continue jumping with the same foot for 5x and then shift to the other foot.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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4        
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Jump Rope (high knees)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down with one foot and then the other. While you are jumping bring your knees to your chest in a high knees motion.
Continue for the prescribed number of jumps or time.

Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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4        
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Jump Rope (X Foot Cross)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet towards the center and actually criss cross your legs and land with your legs crossed.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
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Jump Rope (side straddle)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5        
 
Jump Rope (arm cross)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
As you swing the jump rope cross your arms across each other and twist the rope. Return to normal arm position and then repeat again.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5        
 
Jump Rope (half twister)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift your feet to the left side land and then shift over to the right side.
Continue for the prescribed number of jumps or time.

Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5        
 
Jump Rope (backward shuffle)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift one leg backward keeping your leg straight and then bring back and shift the other leg backward.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5        
 
Jump Rope (1 leg front/back hop)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under one foot.
Shift the foot forward and backwards as you jump.
Continue for the prescribed number of jumps or time and then repeat with the other foot.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5        
 
Jump Rope (2 leg front/back hop)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Shift the feet forward and backwards as you jump.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
1        
2        
3        
4        
5