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Jump Rope Can Can

AdvancedCardioTier T4

Aim: to hop on one leg while the other leg lifts, lowers, kicks and draws in. Good for: Advanced home cardio; Single-leg hop control; Rope coordination.

Targets: Hip
Muscles: Gastrocnemius, Soleus
Experienced rope usersBalanceCardio

When to use

This is for fit, experienced rope users with good balance. Use it in a cardio block after warming up. The goal is to hop on one leg while the other leg lifts, lowers, kicks and draws in.

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

  • Can Can skipping: a normal both-feet bounce over the turning rope; then, hopping on the left leg through each rope turn, the right knee lifted up, the knee lowered down, the right lower leg kicked out in front and the right leg drawn back in - the loop returning to the normal bounce so the same four beats repeat on the other leg.
  • A single skipping rope sized so its handles sit just below your shoulders when you stand on its centre.
  1. A man landed from a two-foot bounce with both feet together, holding rope handles at his sides, the rope's arc rising behind him.

    Step 1 of 6

    Start with a normal two-foot bounce over the turning rope. Land softly on the balls of your feet each time.

  2. The same man landed on his left leg, the right knee lifted in front with the shin hanging and the right foot off the floor.

    Step 2 of 6

    Hop on your left leg. Lift your right knee in front of you, thigh toward hip height.

  3. The same man landed on his left leg, the right knee dropped toward vertical and the right foot hovering just above the floor.

    Step 3 of 6

    Keep hopping on your left leg. Lower your right knee so the right foot hovers just above the floor.

  4. The same man landed on his left leg, the right lower leg kicked forward and out at about knee height.

    Step 4 of 6

    On the next hop, kick your right lower leg forward and out at about knee height.

  5. The same man landed on his left leg, the right leg folded back in with the foot hovering beside the standing leg.

    Step 5 of 6

    On the next hop, draw your right leg back in beside your standing leg. Return to two-foot bounces, then repeat on the other leg.

  6. A man landed from a two-foot bounce with both feet together, holding rope handles at his sides, the rope's arc rising behind him.

    Step 6 of 6

    Stand with both feet together, holding the handles at your sides, ready to begin again.

Form Cues

  • Start slowly
  • Stay light on the hopping foot
  • Keep the kick low
  • Hold the handles close to your hips

Common Mistakes to Avoid

  • Kicking too high
  • Hopping too far forward
  • Skipping the warm-up
  • Fast pace before the pattern is learned

Safety Information

High-impact single-leg hopping. Use a clear, flat floor with room in front. Try the leg pattern without a rope first. Ask a clinician first if you have ankle, knee or balance problems.

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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.