Stamina & conditioning · Intervals · Intermediate · ~7 min
Skipping rope (easy rhythm)
Builds rhythm, calf endurance and coordination, which is why many racket players use it.
▶ How to Jump Rope (Beginner to Expert) — Tony Jeffries (YouTube)
More videos: 5 Min Jump Rope Workout for Beginners (Sunny Health & Fitness) · Choosing Your First Jump Rope (Adam Morgan)
Prescription5 × 45 s · rest 45 s
EquipmentSkipping rope
ImpactModerate
FormatSolo
Starting position
Rope handles at hip height, elbows close to the body.
How to do it
- Turn the rope with the wrists.
- Hop just high enough to clear it, landing on the balls of the feet.
- Rest between rounds.
Technique cues
- Small hops
- Wrists turn the rope
Common mistakes
- Jumping too high
- Arms swinging wide
Easier
Shorter rounds, or swing the rope at the side without jumping.
Harder
Alternate feet, double unders (advanced).
Safety
- Build up slowly if calves or Achilles are sensitive; forgiving surface.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.