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Jump Rope Bell

AdvancedCardioTier T4

Aim: a light two-foot hop a small step forward, then a small step back. Good for: Home cardio; Foot control; Rope rhythm practice.

Targets: Ankle
Muscles: Gastrocnemius, Soleus
CardioRhythmFoot control

When to use

This is for fit people who want home cardio with a jump rope. Use it in a warm-up or cardio block. The goal is a light two-foot hop a small step forward, then a small step back.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • 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

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • In taught order: the correct starting position - feet together on the floor mark, hands held in front of the body with the rope resting on the backs of the ankles; beat '1' - the rope swept overhead and underfoot by the circular wrist action and both feet landed together on the balls of the feet a small step ahead of the mark; and beat '2' - the rope swept underfoot again on the same turn and both feet landed together a small step behind the mark - the two excursions alternating as the skill continues.
  • One plain skipping rope sized by the rule (handles sitting just below the shoulders when you stand on the rope's centre) and one short plain floor-tape mark on a flat floor.
  1. A man standing tall in side view on a floor mark, feet together, holding a rope handle in each hand in front of his hips while the rope hangs in a loop behind him resting on the backs of his ankles.

    Step 1 of 4

    Stand tall with your feet together on a floor mark, seen from the side. Hold a handle in each hand with the rope behind your heels.

  2. The same man in side view, landed on the balls of both feet together a small step forward of the floor mark toward frame right, knees softly bent, the rope's lower arc rising behind his heels toward his shoulders.

    Step 2 of 4

    Turn the rope up over your head. Hop a small step forward and land softly on the balls of both feet.

  3. The same man in side view, landed on the balls of both feet together a small step behind the floor mark toward frame left, knees softly bent, the rope's lower arc rising behind his heels toward his shoulders.

    Step 3 of 4

    Keep the rope turning. Hop a small step back and land softly on the balls of both feet.

  4. A man standing tall in side view on a floor mark, feet together, holding a rope handle in each hand in front of his hips while the rope hangs in a loop behind him resting on the backs of his ankles.

    Step 4 of 4

    Stand tall on the mark again with your feet together. Rest the rope behind your heels.

Form Cues

  • Keep each hop small
  • Land softly with soft knees
  • Turn the rope from your wrists
  • Keep your feet together

Common Mistakes to Avoid

  • Hopping too far
  • Landing on flat, stiff feet
  • Looking down
  • Holding the breath

Safety Information

Impact exercise. Use a clear, flat, non-slip floor and a rope sized to your height.

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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.