Jump Rope – Basic Jump
Execution Guide
- Hold the rope handles at hip height with elbows close to your body.
- Rotate the rope using your wrists, not your arms.
- Jump just high enough to clear the rope (1-2 inches).
- Land softly on the balls of your feet.
- Keep your core engaged and body upright.
Range of Motion
Small, controlled jumps of 1-2 inches off the ground.
Common Mistakes to Avoid
- ×Jumping too high, wasting energy
- ×Using arm circles instead of wrist rotations
- ×Landing flat-footed instead of on the balls of the feet
Prescription
3Sets
10-15Reps
Rest interval24 hours
Goal
Build cardiovascular endurance and calf conditioning
Difficulty
Beginner
Burn (10m)
100-130
Equipment
Jump Rope
Anatomy
Primary
CalvesQuadriceps
Secondary
ShouldersForearmsCore