How to do it
Establish a steady bounce rhythm before adding rope speed.
- 1
Stand with your feet shoulder-width apart, holding the rope handles with a firm grip.
- 2
Swing the rope over your head and jump as it passes under your feet.
- 3
As the rope approaches for the second pass, jump higher and whip the rope quickly to make two rotations per jump.
- 4
Land softly on the balls of your feet and immediately prepare for the next jump.
- 5
Continue the exercise for the desired number of repetitions or time.
Expert tip
Keep your elbows close to your sides and use your wrists to spin the rope, not your arms. Stay light on your feet and jump only high enough to clear the rope.
Common mistakes
- ✕Tucking the knees excessively high
- ✕Piking forward at the hips
- ✕Landing flat-footed on the heels