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Exercise handout — move better, feel better.
Jump Rope
Classic jump rope exercise for cardiovascular fitness and foot/calf conditioning. Requires quick, light bouncing.
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 rope (no rope)
Dosage
5
Sets
60 sec
Reps / Time
45 sec
Rest
30-60 sec intervals
Tempo
Step-by-Step Guide
Set up
- Hold jump rope handles at hip height
- Stand on firm surface with space around you
- Start with rope behind you
Step 1 of 5
Swing the rope overhead
Step 2 of 5
Jump just high enough to clear the rope
Step 3 of 5
Land on the balls of your feet
Step 4 of 5
Keep bouncing in rhythm with the rope
Step 5 of 5
Start with short intervals
Breathing
- Breathe rhythmically - don't hold breath
Form Cues
- Small, quick jumps
- Wrists do the work, not shoulders
- Stay on balls of feet
- Find a rhythm
Common Mistakes to Avoid
- Jumping too high
- Landing on heels
- Arms swinging too wide
- Tensing up
Safety Information
Only if passed return-to-impact criteria. Excellent conditioning once ready.
Progressions
Double-unders, single-leg, speed variations
Regressions
Start without rope (jumping motion only), shorter intervals
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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.