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Exercise handout — move better, feel better.
Jump Rope (Basic Bounce)
Basic jump rope for calf endurance and ankle reactive strength. Excellent conditioning for return to sport.
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
No equipment? Try: Imaginary jump rope (similar motion)
Dosage
1
Sets
600 sec
Reps / Time
0 sec
Rest
5-15 minutes total (intervals OK)
Tempo
Step-by-Step Guide
Set up
- Rope should reach armpits when stood on
- Clear area around you
- Start with rope behind feet
Step 1 of 4
Swing rope overhead
Step 2 of 4
Jump just high enough to clear rope
Step 3 of 4
Land softly on balls of feet
Step 4 of 4
Immediately swing and jump again
Breathing
- Breathe steadily - establish rhythm
Form Cues
- Jump low - just enough to clear
- Stay on balls of feet
- Turn rope with wrists, not shoulders
- Keep elbows close to body
Common Mistakes to Avoid
- Jumping too high
- Landing on heels
- Using big arm movements
- Double bouncing
Safety Information
Good plyometric for return to sport. Stop if calf or Achilles pain.
Progressions
Longer duration, single leg, alternating feet, tricks
Regressions
Shorter intervals, rest between, slower pace
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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.