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Jump Rope Up & Under Cross

AdvancedCardioTier T4

Aim: to build coordination and conditioning. Good for: Home cardio with a jump rope; Coordination and rhythm work; Conditioning intervals.

Targets: Hip
Muscles: Gastrocnemius, Soleus
CardioCoordinationAdvanced jump rope

When to use

This is for experienced jump-rope users who want a coordination-based cardio challenge. Use it in the main part of a session after a warm-up. The goal is to build coordination and conditioning.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • 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

  • Hold the rope handles at hip height with the rope behind you.
  • Prepare the raised leg and the over/under arm split.
  1. She stands holding the rope handles at hip height, the rope arcing behind her heels.

    Step 1 of 5

    Stand holding the rope handles at hip height. Let the rope rest behind you.

  2. Her rope turns up and over her head toward her feet, the arc descending in front.

    Step 2 of 5

    Swing the rope up and over your head toward your feet.

  3. Her right leg is raised while the rope turns, the right arm passing over the raised leg and the left arm under it.

    Step 3 of 5

    Raise your right leg. Pass your right arm over the leg and your left arm under it.

  4. Her arms open as the raised foot lowers and the rope completes its pass beneath her.

    Step 4 of 5

    Open your arms and lower the raised foot. Let the rope pass beneath you.

  5. She stands holding the rope handles at hip height, the rope arcing behind her heels.

    Step 5 of 5

    Return to the start. Hold the handles at hip height with the rope behind you.

Form Cues

  • Practise the arm cross before lifting the leg
  • Keep your elbows close to your sides
  • Stay light on the standing foot
  • Keep your eyes forward

Common Mistakes to Avoid

  • Lifting the leg too high
  • Tripping on the rope
  • Locking the standing knee
  • Looking down at your feet

Safety Information

This is a high-impact jump drill. Clear a flat, non-slip floor with room for the rope to swing. Skip it if you have knee, ankle or balance problems. Try marching in place with the rope held still.

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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.