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Jump Rope Running in Place

IntermediateCardioTier T3

Run in place over a turning jump rope so the rope passes under one foot at a time in an alternating jogging rhythm.

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

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the feet level and the rope held behind the heels.
  • Hold one handle in each hand at hip height ready to turn.
  1. She stands tall with her feet level under her, the rope resting behind her heels; she holds one handle in each hand at hip height, ready to turn and step.

    Step 1 of 5

    Stand with the feet level and the rope behind the heels.

  2. She is mid-stride on her left foot: her right foot lifted clear of the floor as the rope passes under it, her left knee soft on the support; her trunk stays tall.

    Step 2 of 5

    Lift the right foot mid-stride as the rope clears under it.

  3. She is mid-stride on her right foot now: her left foot lifted clear of the floor as the rope passes under it on the next turn, her right knee soft on the support; the alternation continues.

    Step 3 of 5

    Lift the left foot mid-stride as the rope clears under it.

  4. She holds the run-in-place cadence: feet alternating under her in a quick low pedal, the rope mid-arc continuing its turns, her trunk tall and her shoulders easy.

    Step 4 of 5

    Continue the alternating cadence in place as the rope keeps turning.

  5. She stands tall with her feet level under her, the rope resting behind her heels; she holds one handle in each hand at hip height, ready to turn and step.

    Step 5 of 5

    Stand with the feet level and the rope behind the heels.

Safety Information

Hold the rope handles and set up to run in place over the turning rope. The rope clears under one foot at a time in an alternating step, the cadence rising. 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. A rope-timed run loads the calves, ankles and knees on repeated alternating landings; keep the steps low and the landings soft. 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.