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Jump Rope Single Leg Jumps

AdvancedCardioTier T4

Skip lightly over a turning jump rope on both feet, then lift onto one leg. Jump the rope continuously on the right leg with the left leg held clear. After the set reps, switch to the left leg.

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 holding one jump rope handle in each hand with the rope behind the heels.
  • Begin turning the rope ready to lift onto one leg.
  1. He is mid-skip over the turning rope, both feet under him, elbows near his sides, ready to lift onto one leg.

    Step 1 of 5

    Skip lightly over the turning rope on both feet, ready to lift onto one leg.

  2. He is mid-jump over the rope borne on his right leg alone, his left leg held bent and clear behind him.

    Step 2 of 5

    Jump the turning rope continuously on the right leg with the left leg held clear.

  3. He lands again on his right foot alone as the rope passes, the left leg still held clear, the rep block continuing.

    Step 3 of 5

    Keep the rope turning under the right leg for the rep block, the left leg still clear.

  4. He lands inside the rope pass now borne on his left leg alone, his right leg held clear.

    Step 4 of 5

    After the designated reps, switch to jump the rope continuously on the left leg.

  5. He is mid-skip over the turning rope, both feet under him, elbows near his sides, ready to lift onto one leg.

    Step 5 of 5

    Skip lightly over the turning rope on both feet, ready to lift onto one leg.

Safety Information

Jump on one leg continuously. Switch sides after the designated number of reps, for example ten left then ten right. 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 continuous single-leg passes and the side switch, and avoid alternating feet, a split stance 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.