How to do it
- Hold the rope handles at hip height with the elbows tucked close.
- Turn the rope with the wrists and hop just high enough to clear it.
- Stay on the balls of your feet and keep the rhythm steady.
Cues that matter
- Small, springy hops. There is no need for height.
- Great conditioning and calf endurance at the same time.
Common mistakes
- Jumping far too high and burning out early.
- Swinging from the shoulders instead of the wrists.
Muscles worked
Primary
- Calves
- Gastrocnemius
- Soleus
Also works
- Core
- Shoulders
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Jump Rope in a session, with 150 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the calves with different equipment — for a day the other is taken, or a gym that does not have one.