Jump rope intervals
Jump rope intervals: low, quick hops on the toes with rest between work periods.
How to do it
- Size the rope: standing on its middle, the handles should reach about your armpits.
- Stand tall with the elbows by your sides and the hands slightly out from the hips.
- Turn the rope with the wrists, not the whole arm.
- Hop low above the floor, landing on the front of the foot.
- Keep the core braced, the torso upright and the knees slightly soft.
- Work through the interval, then rest and repeat for the set number of rounds.
Key technique cue
Small, quick jumps off the balls of your feet — let your wrists do the turning.
Common mistakes
- ✕ Jumping too high
- ✕ Turning the rope with the whole arm and flared elbows
- ✕ Landing flat-footed or on the heels
- ✕ Dropped head and rounded back
Benefits
- ✓ Develops coordination and rhythm
- ✓ High heart load in a short time
- ✓ Strengthens the calves and feet
About the exercise
Jump rope is fast interval work for the calves, feet, shoulders and cardiovascular system. It develops coordination, rhythm and endurance. It suits warm-ups and interval blocks as long as the ankles and feet are ready for jumping.
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