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Jump Rope Straddle Cross

AdvancedCardioTier T4

Aim: to build coordination and foot speed. Good for: Home cardio with a jump rope; Foot speed and coordination; Conditioning intervals.

Targets: Hip
Muscles: Gastrocnemius, Soleus
CardioFoot coordinationAdvanced jump rope

When to use

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

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 straddle-then-cross landing alternation.
  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. She lands with both feet open in a wide side straddle as the rope passes under her.

    Step 2 of 5

    Jump and land with your feet apart in a wide side straddle as the rope passes.

  3. She lands with her right foot crossed in front of her left at the midline as the next rope pass clears.

    Step 3 of 5

    Jump and land with your right foot crossed in front of your left as the rope passes.

  4. She lands wide open in the side straddle again, the next cross ready to lead with the other foot.

    Step 4 of 5

    Land with your feet wide apart again. Get ready to cross with the other foot in front.

  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

  • Land softly on the balls of your feet
  • Keep the crossed feet clearly one in front
  • Switch which foot leads the cross
  • Keep your wrists doing the turning

Common Mistakes to Avoid

  • Landing with stiff knees
  • Crossing the feet too close and tripping
  • Always crossing the same foot in front
  • Jumping too high

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.