LEARN TO JUMP
SHADOW BOUNCE - NO ROPE
To kick start you on your jump rope journey let’s begin without the rope for now. I want to focus on your body position when jumping. Shoulders are relaxed, core engaged, have a slight bend in your knees & keep your jumps small. Try to stay on the midsole of your feet throughout this exercise to reduce your chance of injury.
SHADOW BOUNCE - WITH ROPE
Now that you have established some consistent bounces it’s time to introduce the rope. To begin, take both rope handles into one hand and start rotating the rope in a forward motion keeping your hand close to your hip. When the rope passes in front near your feet this is your que to jump. You can also do a Boxer Step instead of doing a Basic Bounce here if you want to change up the footwork or your shins are tired. And remember to swap the rope to the other hand and repeat.
Basic Bounce is one of the fundamental jump rope skills in our program that you will use throughout the skills, workouts and HIIT programs. You will see it used for momentum in the Intermediate and Advanced skills as this is how many of them begin. So it’s important to master the Basic Bounce right here right now as it matters! Hand position and not jumping too high are key points to focus on here.
The Boxer Step is a favorite for a few reasons. If your shins are tired from Basics Bounce this is a great substitute as it reduces the amount of impact on your shins if you are prone to shin splints. It keeps the heart rate up during HIIT Workouts as it’s relatively easy to perform without too much complexity. The footwork can get a little confusing at the beginning so take the rope out, master the footwork first then reintroduce the rope. Another key point is think of jumping onto one foot as if there is a stick on the ground that you have to jump over. Then jump back onto the opposite using the same approach. Then increase the speed of this movement jumping from right foot to left foot and continue repeating.
TOE TO TOE
Starting with the rope behind, swing it up and over your head, jump onto your left foot while at the same time touch your right toe behind you. As the rope passes for the second time you are going to alternate the footwork. This time jump onto your right foot and touch the left toe behind you. Continue alternating this movement for the 100 reps. Remember to only tap the toe on the ground it should not hurt.
HEEL TO TOE
Similar to Toe to Toe however this skill requires you to touch the heel on the ground in front of you rather than behind. As you jump onto your left foot your right heel will touch the ground at the same time. Continue repeating for both sides.
High Knees is a skill that will get the heart rate up! Begin by jumping onto your left foot and lifting your right knee up to hip level. As you do this swing the rope over your head as you have to jump through at the same time. On the second rotation of the rope jump onto your right foot and lift your left leg at the same time before the rope hits your feet. As soon as the rope passes over your head this is your cue to jump. The footwork is similar to jogging the spot however raising the height of your knees is where this makes it more challenging.
Butt Kicks is also another great skill to get the heart rate pumping! As you jump onto your left foot extend your right foot backward trying to get it as close to your glute. Now jump onto your right foot and bring your left foot back towards your glute. Try not to lean your body forward hinging at the hip, and maintain an upright position.
Bell is similar to the Side Straddle however this time you are going to jump approx 6 inches forward and backward. Your feet will remain together no wider than hip-width; they will come apart slightly as you are landing and pushing off the ground this is okay. Remember to not jump too far forward or backward creating unnecessary stress on your knees. Take your time with this skill and go slowly.
If you have mastered Bell then Side Jumps will be an easy one for you. Side Jumps is exactly as it says jumping to each side on each rotation of the rope. When jumping keep feet and knees together, have a slight bend in your knees and remember to land on your midsole. Keep your side jumps to a maximum of 6 inches to prevent injury.
Side Straddle is essentially a jumping jack with a rope. To break this skill down let's begin with the footwork. Start with a Basic Bounce with your feet together then jump out to a straddle position. Feet slightly wider than shoulder-width.You can try practising the footwork without the rope and instead use an imaginary one so that your hands get the rhythm without worrying about tripping up. The rope needs to pass under your feet each time you alternate from jumping with your feet apart and then together. If you are getting confused take out the rope, establish the footwork then bring the rope back in.
If you have done my favourite Bodyweight Leg Workout Quadzilla then you will be familiar withForward Straddle aka Alternating Split Jumps. Start with a Basic Bounce then jump with your right foot forward at the same time your left leg goes back. The rope will pass under your feet as you perform the jump. On the next rotation alternate your feet letting the rope pass under again without stopping. You will continue to repeat this movement for the entire time. Try to keep your Forward Straddle jump not too far apart and remember to land on your midsole.
This is the perfect progression before we move on to Twister. Begin with a Basic Bounce feet facing forward. On the next rotation of the rope twist to the right hips approx. 45 degrees. Land with your feet together pointing in the same direction. For the next rotation jump back to center feet facing forward. Then twist to the left hips 45 degrees and land with your feet pointing in the same direction. Jump back to the center to complete.
Full Twister is the progression from Half Twister. The difference with this skill is that you are going to take out the centre jump where your feet face forward. So you will jump between feet pointing right and feet pointing left with the rope passing under you continuously. Remember to keep your jumps small.
Straddle Cross begins by performing Side Straddle jumping with feet apart. Instead of jumping with your feet together, you are now going to cross your right foot in front of your left. Now perform a Side Straddle (feet apart) followed by Straddle Cross with your left foot crossing in front of your right foot and repeat. Like always take out the rope and master the footwork before bringing the rope back in. You can always mimic the rope rotations without the rope in your hands.
Side Swings are the beginning of our manipulations. Learning to swing to rope begins by keeping your feet planted firmly on the ground so that you can focus on your wrists. Start by keeping your hands close together, swing the rope to your left side using your right hand. Think of this like when you are driving a car to turn left you use your right hand and when you want to turn right you use your left hand. After you swing the rope to one side you need to separate your hands so the rope does not get tangled then use your opposite hand to steer the rope to the other side. Keep your movements small and close to your body. This is also a great time to reinforce Home Position our hips.
SIDE SWING JUMP
Side Swing Jump is simply the combination of Basic Bounce and Side Swing put together. You need to have mastered both of these first before doing this skill. To begin, start with a Side Swing to any side then open the handles and perform a Basic Bounce. Then perform a Side Swing to the opposite side and then do another Basics Bounce.
This skill looks easier than it is in terms of how taxing it is on the posterior chain. Start with the rope in front of you, swing the rope up and over your head remember to use your wrists and forearms to rotate the rope. As you feel the rope drop behind that's when you do a Basic Bounce. As soon you have jumped through, use your wrists to power the rope back over your head to continue repeating.
BACKWARDS SIDE SWING
Feet remain firm on the ground while we focus on your hands for this skill. To kick start the Backwards Side Swing on your right side using your right hand draw a circle in the clockwise direction. When you have finished making the circle your left hand will now dominate doing the same movement on the opposite side. Your hands need to open before swapping sides so that the rope does not get tangled.
180 Forwards is the combination of Basic Bounce + Side Swing + Backwards Jump. Start with a Basic Bounce as soon as you have jumped through the rope begin the Side Swing. Follow the rope so that you end up facing the back turning 180 degrees ready to finish with a Backwards Jump. Pause after the Backwards Jump. The rope should finish behind your legs and now you are ready to perform another 180 Forward continuing the circle so that you end up at the beginning facing forward.
180 Backwards is the combination of Backwards Jump + Side Swing + Basic Bounce. Begin with the rope in front of your legs perform a two Backwards Jump. One the second Backwards Jump this is your que to start turning your body 180 degrees so that you will be facing the back ready to jump through the rope for the Basic Bounce and pause here. You will now be ready to perform another 180 Backward continuing the circle so that you end up at the beginning facing forward.
The 360 is the combination of 180 Forward and 180 Backward. Start with 180 Forward after the Backwards Jump you need to turn to the front in one movement so that you end up at the beginning finishing off with a Basic Bounce. Take your time with this skill and always go back and refine if you need to.
Crosses are a great skill that you would have seen being performed by boxers during their workouts. It's a skill that can be sped up and slowed down to increase the intensity of your workout. When learning Crosses these are my favorite tips to give. Your arms need to cross in the midsection of your stomach; they must be even if not this shortens the rope and you will trip up. Try to get your elbows to touch; they won’t actually do this but it's a great cue. Rope handles must be pointing down and hands need to reach the opposite hip also known as the Home Position. As the rope passes up over your head this is when you begin to cross your arms. Once you have jumped through uncross your arms and repeat
Now that you have mastered Crosses it’s time to change up the footwork. Again you would have seen boxers crank this skill in their workouts. Instead of jumping with both feet of the ground you are going to run on the spot while performing the Crosses. You can speed this up or slow it down when you want to increase the intensity of your workout. Running Crosses is also a great alternative if your shins are getting sore from jumping with both feet.
Cross Jumps are similar to Crosses but instead of uncrossing your arms you are going to keep them crossed and continue jumping through. Ensure that you are reaching far enough across your body to get your hands to your opposite hip. And remember to keep those handles pointing down.
SIDE SWING CROSS
Side Swing Cross is the combination of the Side Swing and Cross that you learned earlier. Start by doing the Side Swing to whichever side you prefer, then perform the Cross as you open your arms from the Cross immediately perform a Side Swing to the opposite side. You continue alternating from Side Swing, Cross to Side Swing. Arms must cross in your midsection, hands reaching to opposite hips and try to get your elbows to touch.
BACKWARDS SIDE SWING OPEN
To perform a Backwards Side Swing we begin by doing a Backward Side Swing to any side while your feet remain firm on the ground. As the rope comes around in front of you you need to open the rope so that you can perform the Backward Jump which we also refer to as the open. After you have jumped through get ready to do another Backward Side Swing to the opposite side and repeat. Make sure you use enough force on the Backward Side Swing to get enough momentum so that you can jump through.
Backwards Crosses are a combination of a Backwards Jump and Cross. Begin this skill by doing a Backwards jump to get some momentum on the rope. You will notice that my feet are alternating. You can do this or jump with both feet off the group at the same time it’s up to you. After you have completed the Backwards Jump when the rope passes under your feet cross your arms ready for Backwards Cross. Straight after the Cross open your hands ready to jump through for the Backwards Jump and repeat.
AKA The Winter which named it on my YouTube video as I thought I actually made up this trick but soon realized it already had a name “FAKE EB”. Fake EB means you don’t jump through the rope whereas EB means you jump through. Fake EB is very similar to Crosses but instead, one arm crossed in front of your body while the other goes behind. If your right hand is crossing in front, it must reach your left hip. At the same time, your left-hand crosses behind your back with your palm facing your back. Try to reach your right hip with your left hand. After you have performed the cross with your feet still firmly planted on the ground, open your hands, and with the hand in front pull the rope to the same side for a side swing. Your hands will end up back at your hips ready to perform another cross.If you struggle with shoulder mobility this skill might be challenging at the start. After you have performed the cross with your feet still firmly planted on the ground
Squat Jumps are another power move that ramp up the intensity level. Speed, power, timing are essential and wait for that lactic acid burn in your quads.
DOUBLE UNDER CROSS OPEN
Ok now things are starting to get interesting. This is where all the preliminary skills start coming together to form some advanced moves. There are many forms of double unders here we will begin training some crossing variations. It is important to maintain good form and alignment and get ready for the rope to whip you when you miss. It's all part of the experience.
DOUBLE UNDER EB
Double Under EB is another crossing variation of a Double Under. You will need to have mastered the normal EB to progress with this skill. Some people can find moving the hands behind the back a little tricky, to begin with. If this is the case we recommend removing the rope to get the movement down.
DOUBLE UNDER OPEN CROSS
Double Under Open Cross. Like our previous Double Under version, this is a crossing variation. In this instance, the cross will occur during the second pass of the rope.
DOUBLE UNDER CROSS CROSS
Double Under Cross Cross. Like our previous Double Under version, this is obviously a crossing variation. In this instance, the cross occurs during the first pass of the rope and the hands remain crossed for the second pass of the rope.
DOUBLE UNDER SIDE OPEN
In this variation of Double Under we will be adding a Side Swing. We really love this movement and is a fun variation of the Double Under that will get the heart rate up and just looks smooth when you are doing it.
DOUBLE UNDER SIDE CROSS
Double Under Side Cross continues our exploration of Double Unders and crossing variations.
Crooger|Leg Over is where we start learning to really manipulate the rope. With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways.
Toad is another manipulation and really just a variation of a crossing movement. With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways.
Just when you thought you had the Toad down it's time to inverse the movement.With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways.
LEG OVER 360
Manipulations really are like Pandoras Box. Once you begin to unlock them the variations are almost limitless and so much fun to practice. In this variation, we will be combining a Crooger with a 180.
As we stated in the last skill this one probably got it's name from the person that first performed it. She was obviously Awesome as well. In this little manipulation, you are going to combine a Crooger and a Toad. Awesome right!
TS can be a tricky one. The timing of the jump is a little different and obviously, you need the required mobility to get your hands behind your back.
A lot of Jump Rope Skills are named after the people who first performed them. We feel this may be an exception to the rule. This one is more likely called Elephant because you will be doing your best impersonation of one to really nail it.s.
TOAD + EB
T Toad + EB is another example of the endless combinations of manipulations that are available to unlock once you have the fundamentals down. This is one of my favorites.
TRIPLE UNDER SIDE OPEN OPEN
We have reached the final stretch of our program. Triple Unders will take a serious boost in speed and power. Get ready for some serious whip marks as well. Triple Under Side Open Open is the first in our series.
TRIPLE UNDER SIDE SIDE OPEN
Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side Side Open is the next in the series however there is no real order once you reach this stage. They are all equally challenging.
TRIPLE UNDER SIDE CROSS CROSS
The final exercise is in our program. Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side Cross Cross is the next in the series however there is no real order once you reach this stage. They are all equally challenging.