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Jump Rope Jumping Jacks

AdvancedCardioTier T4

Stand with your feet together and the rope held behind your heels. Jump as the rope comes over, landing with your feet together. On the next turn, land with your feet wide apart as the rope passes under, then back together.

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 holding the rope handles at hip height, rope behind the heels.
  • Begin turning the rope forward.
  1. She stands ready: feet together under her, both rope handles held at hip height at her sides, the rope hanging behind her heels, eyes forward.

    Step 1 of 5

    Stand with the feet together, rope held behind the heels, handles at hip height.

  2. She is mid-turn: the rope arcing over her head toward her feet, her feet together just leaving the floor to let it pass, hands circling at hip height.

    Step 2 of 5

    Jump as the rope comes over, landing with the feet together.

  3. She lands wide: the rope passing under her feet, her feet planted wide apart on the balls of the feet, knees soft, the rope continuing its turn under and behind her.

    Step 3 of 5

    Land with the feet wide apart as the rope passes under.

  4. She lands narrow on the following turn: feet closed back together on the balls of the feet, the rope again passing under, hands still circling low, rhythm continuous.

    Step 4 of 5

    On the next turn, land with the feet back together.

  5. She stands ready: feet together under her, both rope handles held at hip height at her sides, the rope hanging behind her heels, eyes forward.

    Step 5 of 5

    Stand with the feet together, rope held behind the heels, handles at hip height.

Safety Information

Keep the rope turning continuously while the feet jump wide and narrow. The hands stay low at hip height turning the rope. 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. Land softly on the balls of the feet. 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.