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Exercise handout — move better, feel better.
Jump Rope
Classic cardio exercise with low-level impact training. Good intro to repeated jumping.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- jump rope
No equipment? Try: Imaginary rope (same motion without rope)
Dosage
5
Sets
0
Reps / Time
60 sec
Rest
1-2 min intervals
Tempo
Step-by-Step Guide
Set up
- Size rope properly (handles reach armpits when standing on middle)
- Stand with feet together
- Hold handles at hip height
Step 1 of 4
Swing rope with wrists, not arms
Step 2 of 4
Jump just high enough to clear rope
Step 3 of 4
Land softly on balls of feet
Step 4 of 4
Maintain rhythm and breathing
Breathing
- Breathe rhythmically
- Don't hold breath
Form Cues
- Stay light on your feet
- Minimal jump height
- Knees stay soft
- Use wrists to turn rope
Common Mistakes to Avoid
- Jumping too high
- Landing flat-footed
- Arms too wide
- Double-bouncing
Safety Information
Low-impact when done correctly. Avoid during acute flares.
Progressions
Longer intervals, single-leg, double-unders
Regressions
Slow pace, frequent breaks, march in place fast
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.