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Jump Rope Heel Taps

AdvancedCardioTier T4

Skip lightly over a turning jump rope with both feet under your body. On each pass, tap one heel forward on the ground, alternating right and left. Keep skipping with the heel taps on every pass.

Targets: Knee
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 holding one jump rope handle in each hand with the rope behind the heels.
  • Begin turning the rope in a light skip ready for the alternating heel taps.
  1. He is mid-skip over the turning rope, both feet together under him, elbows near his sides, ready to tap a heel forward.

    Step 1 of 5

    Skip lightly over the turning rope with both feet under the body, ready to tap a heel forward.

  2. He lands inside the rope pass with his right heel tapping the floor ahead of him, leg straight at the tap, left foot planted under him.

    Step 2 of 5

    Inside the next rope pass, reach the right heel forward and tap the ground in front.

  3. He lands inside the next pass with his left heel tapping the floor ahead, leg straight at the tap, right foot planted under him.

    Step 3 of 5

    Inside the following pass, reach the left heel forward and tap the ground in front while the right foot plants.

  4. He continues the skip, the rope turning under him as one heel taps ahead again, the boxing-shuffle rhythm sustained.

    Step 4 of 5

    Keep skipping with the heels tapping the ground in front alternately on every pass.

  5. He is mid-skip over the turning rope, both feet together under him, elbows near his sides, ready to tap a heel forward.

    Step 5 of 5

    Skip lightly over the turning rope with both feet under the body, ready to tap a heel forward.

Safety Information

This is a dynamic variation of the classic boxing shuffle step with alternating forward heel taps inside the jump. 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. Keep the forward heel tap alternating inside the rope skip, and avoid supine heel work, a travelling run and a two-foot hop. 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.