Jump Rope
Complete guide to Jump Rope. Learn proper form, technique, and execution. Targets Calves. Requires other. Step-by-step instructions and expert tips.
How to Perform Jump Rope
Grab the jump rope handles and stand tall with your feet together.
Engage your abs and take a breath.
Begin swinging the rope overhead and jump over it as it passes under your feet.
Land softly on the balls of your feet and keep your jumps small and controlled.
Breathe steadily throughout and continue for the desired time or number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |