Jumping Rope: Quick, Easy, Effective

If you are looking to improve your overall quickness or jumping ability, or even if you are looking for an alternative form of cardio, one simple tool that is often overlooked or forgotten about is the jump rope. While jumping rope is a skill and does take some coordination and rhythm, it is a very versatile and affordable piece of training equipment. After you get the basic rhythm down you can incorporate all different types of jumps and footwork drills to not only increase your athletic ability, but to make sure your heart rate stays up as well. If you have a couple training partners, you can even try out some of the old school-yard jump rope games from back in the day; or if you’re feeling extra springy and coordinated you can give Double Dutch a shot.

As an athlete, I love throwing jump rope into my exercise routine for a couple reasons: first, I definitely notice a difference in my jumping quickness as well as my jumping height between the times when I do jump rope and the times when I haven’t jumped rope for a while. Second, after just a few minutes of jumping rope my calves are on fire, not to mention the burn in my shoulders and forearms, and I’m definitely winded. Now I’m not talking about jumping rope at a leisurely pace for ten minutes. I’m talking about intense interval training with a slightly greater than 2:1 work to recovery time.

The routine I do on a semi-regular basis is I go as hard as I can for 80 rotations (roughly 30 seconds), then I bring it down to a much more moderate pace for 40 rotations (roughly 30 seconds). I complete this pattern twice, rest completely for 45 seconds, and complete the whole set again two more times. The entire routine takes less than ten minutes, but if I push myself hard enough I’m feeling it by the end. This is just one example of how you can use a jump rope to get in shape.

Something else you can try would be different footwork drills while jumping rope, such as stepping over and back across a line, doing the “Ali Shuffle”, or crossing your legs front to back. You can do single leg hops and you can do double jumps, where the rope rotates around twice before you land. Basically the only thing limiting what you can do as far as footwork with the jump rope is your imagination. Throw in a few minutes of jump rope into the end of your workout sessions and you’ll be feeling better and moving more explosively in no time!

Charlie Cates

Intern Trainer, Fitness Quest 10

About the Author



Todd Durkin, MA, is a world-renown trainer, coach, author and motivational keynote speaker who trains dozens of elite, high-profile NFL, MLB, and MMA athletes, including two Super Bowl MVP’s, one NFL League MVP, Olympic gold medalists, Heisman Trophy winners, and MMA champions. Todd is a 2-Time Trainer of the Year, the 2017 Jack LaLanne Award recipient, the 2018 Canfitpro International Presenter of the Year, a member of the Under Armour Training Team, and a Top-100 Most Influential People in Health & Fitness.

Todd was a featured trainer on the popular TV show, NBC STRONG, which is now airing on Netflix. His award-winning gym, Fitness Quest 10 in San Diego, CA, is a Top-10 Gym in America and his 3 best-selling books, Get Your Mind Right, The WOW BOOK, and The IMPACT Body Plan, have both changed thousands of people’s lives. If you would like to get motivated and inspired now, you can pick these books up at www.Amazon.com, or if you would like a signed copy, please purchase at www.ToddDurkin.com/
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One response to “Jumping Rope: Quick, Easy, Effective

  1. “The routine I do on a semi-regular basis is I go as hard as I can for 80 rotations (roughly 30 seconds), then I bring it down to a much more moderate pace for 40 rotations (roughly 30 seconds). I complete this pattern twice, rest completely for 45 seconds, and complete the whole set again two more times. The entire routine takes less than ten minutes, but if I push myself hard enough I’m feeling it by the end. This is just one example of how you can use a jump rope to get in shape.”
    >>>

    That looks like a great drill/exercise that I need to try. Thanks for posting this. Cheers!

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