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Jump Rope Backward Jumping

AdvancedCardioTier T4

Stand tall with a jump rope in front of your toes. Turn the rope backward over your head and jump as it passes under your feet. Land softly and keep it turning backward.

Targets: Ankle
Muscles: Gastrocnemius, Soleus

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

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with the rope resting in front of the toes and a handle in each hand - the reversed start for the backward turn.
  • Sweep the rope up behind the body to begin the backward turn.
  1. She stands tall with feet together and the rope resting in front of her toes on the floor, one handle in each hand held low beside her hips.

    Step 1 of 5

    Stand tall with the rope resting in front of the toes, ready to turn it backward.

  2. The rope is arcing up behind her body toward overhead as it travels backward; her arms carry the turn from low beside her hips.

    Step 2 of 5

    Sweep the rope up behind the body so it travels backward over the head.

  3. She is just airborne with the rope swinging down behind her heels and passing under her feet; her knees stay softly bent and tall posture held.

    Step 3 of 5

    Jump as the rope comes around and passes the heels under the feet.

  4. She lands softly on the balls of her feet, the rope already swinging on around behind her for the next backward pass.

    Step 4 of 5

    Land softly and keep the rope turning backward for the next heel-timed jump.

  5. She stands tall with feet together and the rope resting in front of her toes on the floor, one handle in each hand held low beside her hips.

    Step 5 of 5

    Stand tall with the rope resting in front of the toes, ready to turn it backward.

Safety Information

Turn the rope the other way - backwards - so it arcs up behind the body and sweeps forward under the feet. Jump when the rope passes the heels. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.