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jump rope training

ADVANCED SKILLS

Our  Advanced Jump Rope Skills are the final stop on our Jump Rope Journey. We start diving into some more advanced manipulations. You will learn Double Unders and all of the variations of Double Under that you can perform. And finally, we go into some Explosive Triple Under training. It's time to start having some FUN! ♥️ Winter❄️

LEVEL
◼︎ Advanced

DESCRIPTION
Our Advanced Jump Rope Skills this is the culmination we will continue building on the work we did with our Intermediate Skills. You should have a really good foundation of jumping by now. Great body position, consistent jumps and smooth work with your wrists and hands. In this section you will learn all of the power jumps Double UndersTriple Unders and Advanced Manipulations. Hold on to your hats its About To Get Real.

LIST OF SKILLS
(1) Double Unders
(2) Squat Jumps
(3) Double Under Cross Open
(4) Double Under Open Cross
(5) Double Under EB
(6) Double Under Side Cross
(7) Double Under Side Open
(8) Crooger/Leg Over
(9) Toad
(10) Inverse Toad
(11) Double Under Cross Cross
(12) T Toad
(13) Crooger/Leg Over + 360
(14) Elephant
(15) Awesome Annie
(16) TS
(17) T TOAD + EB
(18) Triple Under Side Open Open
(19) Triple Under Side Side Open
(20) Triple Under Side Cross Open
(21) Triple Under Side Open Cross
(22) Triple Under Side Cross Cross

WORKOUT FREQUENCY
Training frequency will be varied for each individual as we often say the more frequently you can train a skill the better your results will be so long as you are recovering adequately. In the beginning it is best to take it slow while your body adjusts to the new demands. Training every second or third day would be a good way to start and slowly increase your frequency over time.

REST PERIODS
Skill training is different to normal conditioning in that the goal is not specifically fitness. Make sure that you have adequate rest between attempts, as skill training should not be undertaken in a fatigued state.

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Unders are the beginning of our advanced section this is where the intensity really starts to ramp up. Double Unders are all about speed, power and timing and are sure to get your heart pumping

TIPS
Start with a power jump
Jump higher than normal
Keep your shoulders relaxed
Use your forearms and wrists to rotate the handles fast
The rope passes under your feet twice before you land

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Squat Jumps are another power move that ramps up the intensity level. Speed, power, and timing are essential and wait for that lactic acid burn in your quads.

TRAINING TIPS
Perform a squat
Swing the rope to both sides 
Open your hands as you jump up and through the rope
Be really explosive 

GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Ok now things are starting to get interesting. This is where all the preliminary skills start coming together to form some advanced moves. There are many forms of double unders here we will begin training some crossing variations. It is important to maintain good form and alignment and get ready for the rope to whip you when you miss. It’s all part of the experience.

TRAINING TIPS
This is a combination of a cross & basic bounce
Perform a double under and on the first pass of the rope cross your arms
Make sure your hands go wider than your body
Open your hands as you jump up and through the rope
Be really explosive

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Under Open Cross. Like our previous Double Under version, this is a crossing variation. In this instance, the cross will occur during the second pass of the rope.

TRAINING TIPS
This is a combination of a basic bounce & cross
Perform a double under and on the first pass of the rope perform a regular jump
On the second pass cross your arms  
Make sure your hands go wider than your body
You have to move your hands fast 
✓  Be really explosive

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Unders are the beginning of our advanced section this is where the intensity really starts to ramp up. Double Unders are all about speed, power and timing and are sure to get your heart pumping

TIPS
Start with a power jump
Jump higher than normal
Keep your shoulders relaxed
Use your forearms and wrists to rotate the handles fast
The rope passes under your feet twice before you land

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Squat Jumps are another power move that ramps up the intensity level. Speed, power, and timing are essential and wait for that lactic acid burn in your quads.

TRAINING TIPS
Perform a squat
Swing the rope to both sides 
Open your hands as you jump up and through the rope
Be really explosive 

GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Ok now things are starting to get interesting. This is where all the preliminary skills start coming together to form some advanced moves. There are many forms of double unders here we will begin training some crossing variations. It is important to maintain good form and alignment and get ready for the rope to whip you when you miss. It’s all part of the experience.

TRAINING TIPS
This is a combination of a cross & basic bounce
Perform a double under and on the first pass of the rope cross your arms
Make sure your hands go wider than your body
Open your hands as you jump up and through the rope
Be really explosive

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Under Open Cross. Like our previous Double Under version, this is a crossing variation. In this instance, the cross will occur during the second pass of the rope.

TRAINING TIPS
This is a combination of a basic bounce & cross
Perform a double under and on the first pass of the rope perform a regular jump
On the second pass cross your arms  
Make sure your hands go wider than your body
You have to move your hands fast 
✓  Be really explosive

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Under Cross Cross. Like our previous Double Under version, this is obviously a crossing variation. In this instance, the cross occurs during the first pass of the rope and the hands remain crossed for the second pass of the rope.

TRAINING TIPS
This is a combination of two crosses
Perform a double under and on the first pass of the rope perform a cross
On the second pass keep your arms crossed 
Make sure your hands go wider than your body 
You have to move your hands fast
Be really explosive 

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Under EB is another crossing variation of a Double Under. You will need to have mastered the normal EB to progress with this skill. Some people can find moving the hands behind the back a little tricky, to begin with. If this is the case we recommend removing the rope to get the movement down.

TIPS
You will use the same crossing technique that you use for EB 
One arm will cross in front while the other crosses behind  
The first pass of the double under is to the side 
The second pass is the EB
You have to move your hands fast 
Be really explosive 

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Under Side Cross continues our exploration of Double Unders and crossing variations. 

TRAINING TIPS
In this double under you will be combining the side swing and the cross.
On the first pass of the rope complete the side swing 
On the second pass cross your arms and jump through
This should all be done in one power jump
You have to move your hands fast 
Be really explosive 

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
In this variation of Double Under we will be adding a Side Swing. We really love this movement and is a fun variation of the Double Under that will get the heart rate up and just looks smooth when you are doing it.

TRAINING TIPS
Start with a power jump for your Basic Bounce
✓  As you do this the first pass of the rope is a Side Swing
✓  Then open your hands to jump through
✓  Swing the rope to your opposite side for a Side Swing
The key to this skill is to jump high and move your hands FAST!

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Under Cross Cross. Like our previous Double Under version, this is obviously a crossing variation. In this instance, the cross occurs during the first pass of the rope and the hands remain crossed for the second pass of the rope.

TRAINING TIPS
This is a combination of two crosses
Perform a double under and on the first pass of the rope perform a cross
On the second pass keep your arms crossed 
Make sure your hands go wider than your body 
You have to move your hands fast
Be really explosive 

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Under EB is another crossing variation of a Double Under. You will need to have mastered the normal EB to progress with this skill. Some people can find moving the hands behind the back a little tricky, to begin with. If this is the case we recommend removing the rope to get the movement down.

TIPS
You will use the same crossing technique that you use for EB 
One arm will cross in front while the other crosses behind  
The first pass of the double under is to the side 
The second pass is the EB
You have to move your hands fast 
Be really explosive 

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Double Under Side Cross continues our exploration of Double Unders and crossing variations. 

TRAINING TIPS
In this double under you will be combining the side swing and the cross.
On the first pass of the rope complete the side swing 
On the second pass cross your arms and jump through
This should all be done in one power jump
You have to move your hands fast 
Be really explosive 

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
In this variation of Double Under we will be adding a Side Swing. We really love this movement and is a fun variation of the Double Under that will get the heart rate up and just looks smooth when you are doing it.

TRAINING TIPS
Start with a power jump for your Basic Bounce
✓  As you do this the first pass of the rope is a Side Swing
✓  Then open your hands to jump through
✓  Swing the rope to your opposite side for a Side Swing
The key to this skill is to jump high and move your hands FAST!

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Crooger|Leg Over is where we start learning to really manipulate the rope. With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways. 

TIPS
Start with a Basic Bounce as the rope swings over your head get ready to lift one leg up
The same arm as the lifted leg stays up while the rope passes under the opposite leg
On the second pass of the rope, you can perform a Cross to jump through
You can also perform a Side Swing instead of the Cross

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Toad is another manipulation and really just a variation of a crossing movement. With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways. 
 
TRAINING TIPS
You are going to perform a Cross to one side of your body
For example, your left arm is going to Cross under your right leg
While your right arm Crosses in front of your left leg
Essentially the bottom arm of the Cross goes under the opposite leg

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Just when you thought you had the Toad down it’s time to inverse the movement.
With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways. 
 

TRAINING TIPS
Start by doing a Side Swing
Then perform a Cross
Your top arm will come under the inside of the lifted leg
You will jump through the rope with the opposite leg

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Manipulations really are like Pandoras Box. Once you begin to unlock them the variations are almost limitless and so much fun to practice. In this variation, we will be combining a Crooger with a 180. 
 
TRAINING TIPS
First perform a Leg Over Crooger 
✓  Turn 180 degrees
✓  Bring the rope out from under your leg
✓  Complete another 180 turn and finish with a Basic Bounce

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Crooger|Leg Over is where we start learning to really manipulate the rope. With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways. 

TIPS
Start with a Basic Bounce as the rope swings over your head get ready to lift one leg up
The same arm as the lifted leg stays up while the rope passes under the opposite leg
On the second pass of the rope, you can perform a Cross to jump through
You can also perform a Side Swing instead of the Cross

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Toad is another manipulation and really just a variation of a crossing movement. With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways. 
 
TRAINING TIPS
You are going to perform a Cross to one side of your body
For example, your left arm is going to Cross under your right leg
While your right arm Crosses in front of your left leg
Essentially the bottom arm of the Cross goes under the opposite leg

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Just when you thought you had the Toad down it’s time to inverse the movement.
With all-new manipulations, we strongly recommend to take the rope out and move slowly through the movement. Allowing your brain time to start processing the patterns and forming new neural pathways. 
 

TRAINING TIPS
Start by doing a Side Swing
Then perform a Cross
Your top arm will come under the inside of the lifted leg
You will jump through the rope with the opposite leg

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Manipulations really are like Pandoras Box. Once you begin to unlock them the variations are almost limitless and so much fun to practice. In this variation, we will be combining a Crooger with a 180. 
 
TRAINING TIPS
First perform a Leg Over Crooger 
✓  Turn 180 degrees
✓  Bring the rope out from under your leg
✓  Complete another 180 turn and finish with a Basic Bounce

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
As we stated in the last skill this one probably got it’s name from the person that first performed it. She was obviously Awesome as well. In this little manipulation, you are going to combine a Crooger and a Toad. Awesome right! 

TRAINING TIPS
Start by performing a Toad 
From the toad swap your arms and perform a Crooger
From Crooger move back to Toad
Jump through to finish

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
TS can be a tricky one. The timing of the jump is a little different and obviously, you need the required mobility to get your hands behind your back.
 
TRAINING TIPS
TS is a Cross performed behind your back.
Start with a Basic Bounce
As the rope comes over your head and passes under your feet this is the cue to cross your arms behind your back
Keep your hands as close to your body as you can reaching for the opposite hip
Once you have jumped through the rope open your arms and perform a Basic Bounce

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
A lot of Jump Rope Skills are named after the people who first performed them. We feel this may be an exception to the rule. This one is more likely called Elephant because you will be doing your best impersonation of one to really nail it.
 

TRAINING TIPS
Lift your leg in front of you 
Cross your arms under your leg 
Keep your leg up until the rope passes over it 
Open your arms and jump over 

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
T Toad + EB is another example of the endless combinations of manipulations that are available to unlock once you have the fundamentals down. This is one of my favorites.
 
TRAINING TIPS
T Toad + EB is a great combination.
On the second Basic Bounce pause and perform a Side Swing
✓  When the rope passes over you are ready for the T Toad
When you land pause and perform a EB
Open your hands and jump through

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
As we stated in the last skill this one probably got it’s name from the person that first performed it. She was obviously Awesome as well. In this little manipulation, you are going to combine a Crooger and a Toad. Awesome right! 

TRAINING TIPS
Start by performing a Toad 
From the toad swap your arms and perform a Crooger
From Crooger move back to Toad
Jump through to finish

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
TS can be a tricky one. The timing of the jump is a little different and obviously, you need the required mobility to get your hands behind your back.
 
TRAINING TIPS
TS is a Cross performed behind your back.
Start with a Basic Bounce
As the rope comes over your head and passes under your feet this is the cue to cross your arms behind your back
Keep your hands as close to your body as you can reaching for the opposite hip
Once you have jumped through the rope open your arms and perform a Basic Bounce

GOAL = 10 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
A lot of Jump Rope Skills are named after the people who first performed them. We feel this may be an exception to the rule. This one is more likely called Elephant because you will be doing your best impersonation of one to really nail it.
 

TRAINING TIPS
Lift your leg in front of you 
Cross your arms under your leg 
Keep your leg up until the rope passes over it 
Open your arms and jump over 

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
T Toad + EB is another example of the endless combinations of manipulations that are available to unlock once you have the fundamentals down. This is one of my favorites.
 
TRAINING TIPS
T Toad + EB is a great combination.
On the second Basic Bounce pause and perform a Side Swing
✓  When the rope passes over you are ready for the T Toad
When you land pause and perform a EB
Open your hands and jump through

GOAL = 10 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
We have reached the final stretch of our program. Triple Unders will take a serious boost in speed and power. Get ready for some serious whip marks as well. Triple Under Side Open Open is the first in our series.

TRAINING TIPS
This is the first in our series of Triple Unders
In the Triple Unders you are going to have to increase the speed that you move your hands and the size of your jump
The first swing or pass is going to be to the side
The second two passes open to a regular Double Under

GOAL = 5 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side Side Open is the next in the series however there is no real order once you reach this stage. They are all equally challenging.
 
TRAINING TIPS
For this Triple Under you are again going to have to move your hands quickly and jump high.
The first pass is a Side Swing to one side
On the second pass bring the rope to the other side of your body
Pass number three opens to a regular jump
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side Cross Open is the next in the series however there is no real order once you reach this stage. They are all equally challenging.
 
TRAINING TIPS
For this Triple Under you are again going to have to move your hands quickly and jump high
The first pass is a Side Swing to one side
On the second pass cross your top hand across your body
Pass number three opens to a regular jump

GOAL = 5 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side open Cross is the next in the series however there is no real order once you reach this stage. They are all equally challenging.

TRAINING TIPS
For this Triple Under you are again going to have to move your hands quickly and jump high
The first pass is a Side Swing to one side
On the second pass open to a regular jump
Pass number three perform a cross
All in one power jump

GOAL = 5 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
We have reached the final stretch of our program. Triple Unders will take a serious boost in speed and power. Get ready for some serious whip marks as well. Triple Under Side Open Open is the first in our series.

TRAINING TIPS
This is the first in our series of Triple Unders
In the Triple Unders you are going to have to increase the speed that you move your hands and the size of your jump
The first swing or pass is going to be to the side
The second two passes open to a regular Double Under

GOAL = 5 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side Side Open is the next in the series however there is no real order once you reach this stage. They are all equally challenging.
 
TRAINING TIPS
For this Triple Under you are again going to have to move your hands quickly and jump high.
The first pass is a Side Swing to one side
On the second pass bring the rope to the other side of your body
Pass number three opens to a regular jump
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side Cross Open is the next in the series however there is no real order once you reach this stage. They are all equally challenging.
 
TRAINING TIPS
For this Triple Under you are again going to have to move your hands quickly and jump high
The first pass is a Side Swing to one side
On the second pass cross your top hand across your body
Pass number three opens to a regular jump

GOAL = 5 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side open Cross is the next in the series however there is no real order once you reach this stage. They are all equally challenging.

TRAINING TIPS
For this Triple Under you are again going to have to move your hands quickly and jump high
The first pass is a Side Swing to one side
On the second pass open to a regular jump
Pass number three perform a cross
All in one power jump

GOAL = 5 reps
 
EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
The final exercise is in our program. Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side Cross Cross is the next in the series however there is no real order once you reach this stage. They are all equally challenging.
 
TRAINING TIPS
For this Triple Under you are again going to have to move your hands quickly and jump high.
The first pass is a Side Swing to one side
On the second pass, the top hand will cross your body and you will perform a cross
Pass number three keep your hands crossed
All in one power jump
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
The final exercise is in our program. Triple Unders will take a serious boost in speed and power. These are not for the faint-hearted get ready for some serious whip marks and a heavy load on the calves and shins. Triple Under Side Cross Cross is the next in the series however there is no real order once you reach this stage. They are all equally challenging.
 
TRAINING TIPS
For this Triple Under you are again going to have to move your hands quickly and jump high.
The first pass is a Side Swing to one side
On the second pass, the top hand will cross your body and you will perform a cross
Pass number three keep your hands crossed
All in one power jump
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope

THE PERFECT WORKOUT PARTNER

WINTER SERIES JUMP ROPES

Get in the shape of your life!

THE PERFECT WORKOUT PARTNER

WINTER SERIES JUMP ROPES

Get in the shape of your life!

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