Jumping rope is a low level PLYOMETRIC EXERCISE (explosive training). With practice, perfection, and increased intensity of the jumps performed, rope jumping can become a high level PLYOMETRIC EXERCISE.

The purpose of jumping rope is to increase your foot quickness, improve your balance, and improve your hand-eye-foot coordination. Jumping rope can also be used as a conditioner for your particular sport. You can train all three energy systems by individualizing your program.

GENERAL GUIDELINES

    1. Always use flat smooth surface. Ideal surfaces should absorb your jumping movements.
    2. Stay on the balls of your feet (not toes...not heels)
    3. Start out slow and master each type of jump.
    4. Once each type of jump is mastered, jump as fast as possible.
    5. Always keep a slight bend in the knees. Never land straight-legged.

Jump Rope Routines

    1. Both feet together - Keep both feet together while jumping on the balls of your feet. Jump as quick as possible, no higher than 1-2 inches off the ground: with a slight skip between each jump.
    2. Right Foot - Keep weight centered, jump 1 inch off ground, as quick as possible
    3. Left Foot- Keep weight centered, jump 1 inch off ground, as quick as possible
    4. Boxer shuffle - Start out jumping with both feet together [see #1], then alternate back & forth: right foot and skip; left foot and skip. Always have 2 jumps before you alternate feet.
    5. Jumping Jacks - Start put jumping with both feet together [see # 1]. Start jumping by spreading the feet apart and bringing them back together again {just like doing jumping jacks}. Jump as quick as possible and don’t let the feet go further than 12 inches apart.
    6. Split Jumps - Start out jumping with both feet together [#1] then start jumping by spreading your feet apart:front to back and alternating.
    7. Side to Side - Jump with both feet together, then jump from side to side, keeping your feet together. Try to jump at least 2 feet to each side, staying on the balls of your feet.
    8. Run in Place with High Knees - knees to chest...slight forward lean...run as fast as possible.
    9. Figure 8 - Start jumping with both feet together, then make a “figure 8” with your feet.
    10. Double Jumps - Start jumping with both feet together [#1] getting as much height as possible on each jump, rotating the rope 2 times while you are in the air. Alternate a double jump with 2 regular jumps to get a rhythm going.

Workout Routiness

Routine 1 2 3
1. Both Feet Together 50 reps 50 reps 100 reps
2. Right Foot 25 reps 25 reps 25 reps
3. Left Foot 25 reps 25 reps 25 reps
4. Boxer Shuffle 50 reps 100 reps 125 reps
5. Jumping Jacks 50 reps 50 reps 75 reps
6. Split Jumps 50 reps 50 reps 75 reps
7. Side to Side 50 reps 50 reps 75 reps
8. Run in place w/ High Knees 50 reps 100 reps 125 reps
9. Figure 8 50 reps 50 reps 75 reps