top of page

Jump Rope

Target Region: Cardio

INSTRUCTIONS

  • Start by selecting the appropriate size rope.  Your rope should be from the floor to your shoulders when folded in half.

​

  • Hold the rope handles in each hand. Position your body upright and extend your hands slightly away from your body.

​

  • Step over the rope and position the rope at the back of your feet.

​

  • Use your hands and wrist to swing the rope over your head.

​

  • While the rope is coming towards your feet, make a light bend in your knees and push off the balls of your feet to successfully jump over the rope as it passes underneath.

​

  • Repeat for the recommended amount of repetitions.

TIPS

  • Make sure your surrounding is safe and clear before beginning this exercise.

​

  • Take your time and move at a pace best suited for you.

​

  • Keep your body upright throughout the exercise and avoid moving forward or backwards while jumping.

​

  • Practices makes perfect with this exercise. Jump rope is all about timing.

STARTING POSITION

Screenshot_20200408-173701.jpg

ENDING POSITION

Screenshot_20200408-173701.jpg

Variation

  • Beginners are recommended to go slowly with the rope performing one jump and then returning to the starting position and going again.

​

  • Beginners may also attempt this exercise with no rope.

​

  • Advance variation of this exercise would be simply going faster with the rope or taking the rope backwards.

bottom of page