Jump Rope Page 2

 

Jump rope training is one of the best total body workouts and engages almost every muscle in the body. It improve cardiovascular endurance and leads to significant gains in your performance level for virtually every sport.

High Knee Lifts

 

Similar to running on the spot, alternate lifting your knees high in front. Land softly on the floor, using the feet, knees, and legs to absorb the impact. Keep the body upright and the arms in the correct position. This jump improves the muscle power in your legs. Difficulty level : Intermediate Jump.

High Knee Lifts

Jumping Jacks

 

Jumping jacks are old school calisthenics and can easily be worked into your rope training. Intermediate Jump.

Jumping Jacks

Scissors

This jump has a similar foot pattern to jumping jacks but requires more timing and concentration.  Intermediate Jump.

Scissors

Ali Shuffle

 

Muhammad Ali was known for his incredible speed, agility, and quick footwork. The shuffle pays tribute to the classic Ali foot movement utilized to confuse opponents.

Ali Shuffle

Cross-Overs

 

This is an advanced jump. This move is also referred to as ‘Front Rope-Cross'.

Cross-Overs
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