Jump Rope

A classic cardio drill that trains calves, ankles, and timing with a rope and rhythmic hops.

How to do it

1. Hold a jump rope handle in each hand with the rope behind you.
2. Swing the rope overhead and forward in a smooth arc.
3. Hop just high enough for the rope to pass under your feet.
4. Land softly on the balls of the feet, knees slightly bent.
5. Keep a steady rhythm for the prescribed interval.

Tips

• Use the wrists to spin the rope, not the shoulders.
• Hop low — only an inch or two off the floor.
• Stay tall with elbows close to the sides.

Muscles

Primary: Calves (gastrocnemius), Calves (soleus)

Secondary: Forearm flexors, Quadriceps