Jump Rope Jog

The jump rope jog is a more intense progression of the basic jump rope exercise. The drill will improve athletic coordination and boost cardiovascular endurance.

Step by step instructions

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Exercise Steps 1


Swing the jump rope over you and jump just high enough to clear it.

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Exercise Steps 2


As you land, place only one foot on the floor. As the rope comes back over your head, jump to clear it, and land on your opposite foot. Repeat, moving your legs as if you're jogging.

Mistakes and Tips

  1. Avoid landing hard. Land with soft knees and on the balls of your feet.
  2. Don't jump too high. Keep your jumps quick and short to maintain speed.

Advanced Variations