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Jump Rope Criss Cross

IntermediateCardioTier T3

Aim: to cross and open your arms as the rope turns. Good for: Home cardio with a rope; Arm and foot coordination; Conditioning intervals.

Targets: Ankle
Muscles: Gastrocnemius, Soleus
CardioCoordinationRope work

When to use

This is for fit people who already hop rope comfortably and want to add arm coordination. Use it in the main cardio block. The goal is to cross and open your arms as the rope turns.

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

3

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • The Criss Cross in its taught order: the starting position with a handle in each hand held in front of the body and the rope's loop resting on the backs of the ankles; the feet-glued arm-cross practice - forearms crossed low at hip level, hands clear to the opposite sides, the forward-turned rope fallen at the toes; the added jump at its takeoff - heels high, toes on the floor, rope at the toes, forearms still crossed; and the uncrossed open-arm turn of the alternating skill - arms open at hip level, elbows in, rope arcing overhead.
  • Perform solo on a flat, dry, clear floor with space around you; one plain single jump rope - a light cord with one plain handle at each end, sized so the handles sit just below your shoulders when you stand on its middle.
  1. A man standing upright facing the camera, feet together, a rope handle in each hand held in front of him at hip level, the rope's loop lying on the floor behind his ankles.

    Step 1 of 5

    Stand tall with your feet together. Hold a handle in each hand at hip level, with the rope behind your ankles.

  2. The same man standing with his feet planted and together, his forearms crossed low in front of his hips with each hand out beside the opposite hip, the rope lying on the floor in front of his toes.

    Step 2 of 5

    Keep your feet planted. Cross your forearms low in front of your hips and let the rope fall at your toes.

  3. The same man at push-off, heels lifted high with only the balls and toes of his shoes on the floor, forearms still crossed low in front of his hips, the rope lying on the floor just in front of his toes.

    Step 3 of 5

    Push through the balls of your feet as the rope reaches your toes. Keep your forearms crossed as it passes under.

  4. The same man on the balls of his feet with heels slightly lifted, arms open again with a handle in each hand at hip level, the rope arcing overhead.

    Step 4 of 5

    Open your forearms back out to your sides at hip height. Stay light on the balls of your feet as the rope turns overhead.

  5. A man standing upright facing the camera, feet together, a rope handle in each hand held in front of him at hip level, the rope's loop lying on the floor behind his ankles.

    Step 5 of 5

    Stand tall with your feet together again. Rest the rope behind your ankles.

Form Cues

  • Cross low, near your hips
  • Keep elbows in
  • Hop only high enough for the rope
  • Open the arms wide after the cross

Common Mistakes to Avoid

  • Crossing high near the chest
  • Jumping too high
  • Looking down
  • Tangling the rope by rushing

Safety Information

Impact exercise. Use a clear, flat floor and a rope sized to your height. Practise the arm cross without hopping first.

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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.