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jump rope training

INTERMEIDATE SKILLS

Our  Intermediate Jump Rope Skills are designed to build on the skills that you learned as a beginner. We begin on manipulations, learn how to jump backwards and you will also start understanding some of the many crossing variations. It's time to start having some FUN! ♥️ Winter❄️

LEVEL
◼︎ Intermediate

DESCRIPTION
Moving into our Intermediate Jump Rope Skills things start to get interesting. 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 to go backwards, and some turns to your jumping as well as start manipulating the rope with some crossing variations. Its time to start having some FUN!

LIST OF SKILLS
(1) Side Swing
(2) Double Side Swing
(3) Side Swing Jump
(4) Backwards Jump
(5) Backwards Side Swing
(6) 180 Forward
(7) 180 Backward
(8) 360
(9) Crosses
(10) Running Crosses
(11) Cross Jump
(12) Side Swing Cross
(13) Backwards Side Swing Open
(14) Backwards Crosses
(15) Fake EB
(16) EB

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 from 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
Side Swings are the beginning of our manipulations. Learning to swing to rope begins by keeping your feet planted firmly on the ground so that you can focus on your wrists. Start by keeping your hands close together, swing the rope to your left side using your right hand. Think of this like when you are driving a car to turn left you use your right hand and when you want to turn right you use your left hand. After you swing the rope to one side you need to separate your hands so the rope does not get tangled then use your opposite hand to steer the rope to the other side. Keep your movements small and close to your body. This is also a great time to reinforce Home Position our hips.
 
TRAINING TIPS
✓  Keep hands close together
✓  As you swing rope to your left side your right hand is the dominant hand
✓  To go to the opposite side your right hand now controls the rope
✓  Swinging it to the right side
✓  Keep your arms crossing in the midline of your body

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Side Swing Jump is simply the combination of Basic Bounce and Side Swing put together. You need to have mastered both of these first before doing this skill. To begin, start with a Side Swing to any side then open the handles and perform a Basic Bounce. Then perform a Side Swing to the opposite side and then do another Basics Bounce.

TRAINING TIPS
✓ Start by doing a Side Swing
✓ Then perform a Basic Bounce
✓ Repeat these two skills together

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
This skill looks easier than it is in terms of how taxing it is on the posterior chain. Start with the rope in front of you, swing the rope up and over your head remember to use your wrists and forearms to rotate the rope. As you feel the rope drop behind that’s when you do a Basic Bounce. As soon you have jumped through, use your wrists to power the rope back over your head to continue repeating.
 
TRAINING TIPS
✓ Start with the rope in front of your feet instead of behind
✓ Swing the rope up and over your head
✓ As the rope pass under your feet perform a Basic Bounce

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Feet remain firm on the ground while we focus on your hands for this skill. To kick start the Backwards Side Swing on your right side using your right hand draw a circle in the clockwise direction. When you have finished making the circle your left hand will now dominate doing the same movement on the opposite side. Your hands need to open before swapping sides so that the rope does not get tangled.

TRAINING TIPS
✓ You are going to perform a Side Swing that is going backwards instead of forward
✓  The same hand as the side you are swinging the rope will control it backwards
✓ Continue alternating this movement from side to side
 
GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Side Swings are the beginning of our manipulations. Learning to swing to rope begins by keeping your feet planted firmly on the ground so that you can focus on your wrists. Start by keeping your hands close together, swing the rope to your left side using your right hand. Think of this like when you are driving a car to turn left you use your right hand and when you want to turn right you use your left hand. After you swing the rope to one side you need to separate your hands so the rope does not get tangled then use your opposite hand to steer the rope to the other side. Keep your movements small and close to your body. This is also a great time to reinforce Home Position our hips.
 
TRAINING TIPS
✓  Keep hands close together
✓  As you swing rope to your left side your right hand is the dominant hand
✓  To go to the opposite side your right hand now controls the rope
✓  Swinging it to the right side
✓  Keep your arms crossing in the midline of your body

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Side Swing Jump is simply the combination of Basic Bounce and Side Swing put together. You need to have mastered both of these first before doing this skill. To begin, start with a Side Swing to any side then open the handles and perform a Basic Bounce. Then perform a Side Swing to the opposite side and then do another Basics Bounce.

TRAINING TIPS
✓ Start by doing a Side Swing
✓ Then perform a Basic Bounce
✓ Repeat these two skills together

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
This skill looks easier than it is in terms of how taxing it is on the posterior chain. Start with the rope in front of you, swing the rope up and over your head remember to use your wrists and forearms to rotate the rope. As you feel the rope drop behind that’s when you do a Basic Bounce. As soon you have jumped through, use your wrists to power the rope back over your head to continue repeating.
 
TRAINING TIPS
✓ Start with the rope in front of your feet instead of behind
✓ Swing the rope up and over your head
✓ As the rope pass under your feet perform a Basic Bounce

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Feet remain firm on the ground while we focus on your hands for this skill. To kick start the Backwards Side Swing on your right side using your right hand draw a circle in the clockwise direction. When you have finished making the circle your left hand will now dominate doing the same movement on the opposite side. Your hands need to open before swapping sides so that the rope does not get tangled.

TRAINING TIPS
✓ You are going to perform a Side Swing that is going backwards instead of forward
✓  The same hand as the side you are swinging the rope will control it backwards
✓ Continue alternating this movement from side to side
 
GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
180 Forwards is the combination of Basic Bounce + Side Swing + Backwards Jump. Start with a Basic Bounce as soon as you have jumped through the rope begin the Side Swing. Follow the rope so that you end up facing the back turning 180 degrees ready to finish with a Backwards Jump. Pause after the Backwards Jump. The rope should finish behind your legs and now you are ready to perform another 180 Forward continuing the circle so that you end up at the beginning facing forward.

TRAINING TIPS
✓ Bring arms to the side
✓ Turn your body halfway around
✓ Follow rope
✓  Jump backwards
 
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
180 Backwards is the combination of Backwards Jump + Side Swing + Basic Bounce. Begin with the rope in front of your legs perform a two Backwards Jump. One the second Backwards Jump this is your que to start turning your body 180 degrees so that you will be facing the back ready to jump through the rope for the Basic Bounce and pause here. You will now be ready to perform another 180 Backward continuing the circle so that you end up at the beginning facing forward.

TRAINING TIPS
✓ Start by jumping backwards
✓ Raise your arms up
✓ Turn halfway around
✓ Jump forwards
 
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
The 360 is the combination of 180 Forward and 180 Backward. Start with 180 Forward after the Backwards Jump you need to turn to the front in one movement so that you end up at the beginning finishing off with a Basic Bounce. Take your time with this skill and always go back and refine if you need to.

TRAINING TIPS
✓ Combine the 180 Forward
✓ And the 180 Backwards that you learnt
✓ You are going to turn all the way around when doing the 360
 
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Crosses are a great skill that you would have seen being performed by boxers during their workouts. It’s a skill that can be sped up and slowed down to increase the intensity of your workout. When learning Crosses these are my favorite tips to give. Your arms need to cross in the midsection of your stomach; they must be even if not this shortens the rope and you will trip up. Try to get your elbows to touch; they won’t actually do this but it’s a great cue. Rope handles must be pointing down and hands need to reach the opposite hip also known as the Home Position. As the rope passes up over your head this is when you begin to cross your arms. Once you have jumped through uncross your arms and repeat

TRAINING TIPS
✓ As the rope comes over your head
✓  Cross your hands in front of your body swinging the rope will control it backwards
✓ After the rope passes under your feet
✓ Uncross your hands
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
180 Forwards is the combination of Basic Bounce + Side Swing + Backwards Jump. Start with a Basic Bounce as soon as you have jumped through the rope begin the Side Swing. Follow the rope so that you end up facing the back turning 180 degrees ready to finish with a Backwards Jump. Pause after the Backwards Jump. The rope should finish behind your legs and now you are ready to perform another 180 Forward continuing the circle so that you end up at the beginning facing forward.

TRAINING TIPS
✓ Bring arms to the side
✓ Turn your body halfway around
✓ Follow rope
✓  Jump backwards
 
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
180 Backwards is the combination of Backwards Jump + Side Swing + Basic Bounce. Begin with the rope in front of your legs perform a two Backwards Jump. One the second Backwards Jump this is your que to start turning your body 180 degrees so that you will be facing the back ready to jump through the rope for the Basic Bounce and pause here. You will now be ready to perform another 180 Backward continuing the circle so that you end up at the beginning facing forward.

TRAINING TIPS
✓ Start by jumping backwards
✓ Raise your arms up
✓ Turn halfway around
✓ Jump forwards
 
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
The 360 is the combination of 180 Forward and 180 Backward. Start with 180 Forward after the Backwards Jump you need to turn to the front in one movement so that you end up at the beginning finishing off with a Basic Bounce. Take your time with this skill and always go back and refine if you need to.

TRAINING TIPS
✓ Combine the 180 Forward
✓ And the 180 Backwards that you learnt
✓ You are going to turn all the way around when doing the 360
 
GOAL = 5 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Crosses are a great skill that you would have seen being performed by boxers during their workouts. It’s a skill that can be sped up and slowed down to increase the intensity of your workout. When learning Crosses these are my favorite tips to give. Your arms need to cross in the midsection of your stomach; they must be even if not this shortens the rope and you will trip up. Try to get your elbows to touch; they won’t actually do this but it’s a great cue. Rope handles must be pointing down and hands need to reach the opposite hip also known as the Home Position. As the rope passes up over your head this is when you begin to cross your arms. Once you have jumped through uncross your arms and repeat

TRAINING TIPS
✓ As the rope comes over your head
✓  Cross your hands in front of your body swinging the rope will control it backwards
✓ After the rope passes under your feet
✓ Uncross your hands
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Now that you have mastered Crosses it’s time to change up the footwork. Again you would have seen boxers crank this skill in their workouts. Instead of jumping with both feet of the ground you are going to run on the spot while performing the Crosses. You can speed this up or slow it down when you want to increase the intensity of your workout. Running Crosses is also a great alternative if your shins are getting sore from jumping with both feet.

TRAINING TIPS
✓ Similar to Crosses but this time you are running on the spot instead of jumping
✓ As the rope comes over your head
✓ Cross your hands in front of your body
✓ After the rope passes under your feet
✓ Uncross your hands
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Cross Jumps are similar to Crosses but instead of uncrossing your arms you are going to keep them crossed and continue jumping through. Ensure that you are reaching far enough across your body to get your hands to your opposite hip. And remember to keep those handles pointing down.

TRAINING TIPS
Cross your arms try to get your elbows to touch in the midsection of your body
✓ Cross your arms try to get your elbows to touch in the midsection of your body
✓ Keep your arms crossed and don’t uncross them
✓ While you continue to jump through
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Side Swing Cross is the combination of the Side Swing and Cross that you learned earlier. Start by doing the Side Swing to whichever side you prefer, then perform the Cross as you open your arms from the Cross immediately perform a Side Swing to the opposite side. You continue alternating from Side Swing, Cross to Side Swing. Arms must cross in your midsection, hands reaching to opposite hips and try to get your elbows to touch.

TRAINING TIPS
✓ Start by doing a Side Swing
✓ Then perform a Cross leading with the same arm as the side you swung the rope to
✓ Uncross your arms to perform a Side Swing to the opposite side and repeat
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
To perform a Backwards Side Swing we begin by doing a Backward Side Swing to any side while your feet remain firm on the ground. As the rope comes around in front of you you need to open the rope so that you can perform the Backward Jump which we also refer to as the open. After you have jumped through get ready to do another Backward Side Swing to the opposite side and repeat. Make sure you use enough force on the Backward Side Swing to get enough momentum so that you can jump through.

TRAINING TIPS
✓ Start by doing a Backwards Side Swing to one side
✓ Then perform a Backwards Jump
✓ Then do a Backwards Side Swing to the opposite side and repeat
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Now that you have mastered Crosses it’s time to change up the footwork. Again you would have seen boxers crank this skill in their workouts. Instead of jumping with both feet of the ground you are going to run on the spot while performing the Crosses. You can speed this up or slow it down when you want to increase the intensity of your workout. Running Crosses is also a great alternative if your shins are getting sore from jumping with both feet.

TRAINING TIPS
✓ Similar to Crosses but this time you are running on the spot instead of jumping
✓ As the rope comes over your head
✓ Cross your hands in front of your body
✓ After the rope passes under your feet
✓ Uncross your hands
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Cross Jumps are similar to Crosses but instead of uncrossing your arms you are going to keep them crossed and continue jumping through. Ensure that you are reaching far enough across your body to get your hands to your opposite hip. And remember to keep those handles pointing down.

TRAINING TIPS
Cross your arms try to get your elbows to touch in the midsection of your body
✓ Cross your arms try to get your elbows to touch in the midsection of your body
✓ Keep your arms crossed and don’t uncross them
✓ While you continue to jump through
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Side Swing Cross is the combination of the Side Swing and Cross that you learned earlier. Start by doing the Side Swing to whichever side you prefer, then perform the Cross as you open your arms from the Cross immediately perform a Side Swing to the opposite side. You continue alternating from Side Swing, Cross to Side Swing. Arms must cross in your midsection, hands reaching to opposite hips and try to get your elbows to touch.

TRAINING TIPS
✓ Start by doing a Side Swing
✓ Then perform a Cross leading with the same arm as the side you swung the rope to
✓ Uncross your arms to perform a Side Swing to the opposite side and repeat
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
To perform a Backwards Side Swing we begin by doing a Backward Side Swing to any side while your feet remain firm on the ground. As the rope comes around in front of you you need to open the rope so that you can perform the Backward Jump which we also refer to as the open. After you have jumped through get ready to do another Backward Side Swing to the opposite side and repeat. Make sure you use enough force on the Backward Side Swing to get enough momentum so that you can jump through.

TRAINING TIPS
✓ Start by doing a Backwards Side Swing to one side
✓ Then perform a Backwards Jump
✓ Then do a Backwards Side Swing to the opposite side and repeat
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Backwards Crosses are a combination of a Backwards Jump and Cross. Begin this skill by doing a Backwards jump to get some momentum on the rope. You will notice that my feet are alternating. You can do this or jump with both feet off the group at the same time it’s up to you. After you have completed the Backwards Jump when the rope passes under your feet cross your arms ready for Backwards Cross. Straight after the Cross open your hands ready to jump through for the Backwards Jump and repeat.

TRAINING TIPS
✓ Start with the rope in front of your body perform a Backwards Jump
✓ On the second rotation as the rope passes under your feet you are going to perform
✓ Cross in front swinging the rope up and over your head
✓ Open your hands and perform another Backwards Jump then repeat the Backwards Cross
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
AKA The Winter which named it on my YouTube video as I thought I actually made up this trick but soon realized it already had a name “FAKE EB”. Fake EB means you don’t jump through the rope whereas EB means you jump through. Fake EB is very similar to Crosses but instead, one arm crossed in front of your body while the other goes behind. If your right hand is crossing in front, it must reach your left hip. At the same time, your left-hand crosses behind your back with your palm facing your back. Try to reach your right hip with your left hand. After you have performed the cross with your feet still firmly planted on the ground, open your hands, and with the hand in front pull the rope to the same side for a side swing. Your hands will end up back at your hips ready to perform another cross.If you struggle with shoulder mobility this skill might be challenging at the start. After you have performed the cross with your feet still firmly planted on the ground
 

TRAINING TIPS
✓ Similar to the Fake EB
✓ One arm Crosses in front of your body
✓ While the opposite arm crosses behind your body
✓ Instead of opening your arms they will remain crossed
✓ While you jump through to perform the EB
 
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
EB is where you jump through the rope. You do this by holding the cross, one arm in front of your body while the other is behind. Instead of performing a side swing, you are going to jump through the rope and that’s EB. You will notice that I alternate my footwork to jump through. You can do this or substitute it with a Basic Bounce instead. I use both ways. And if you struggling with shoulder mobility this skill might be challenging at the start so get out your phone and video yourself so that you can see where you need to make corrections if need be.

TRAINING TIPS
Similar to crosses where your arms cross in front of your body, elbow to elbow
✓ However one arm Crosses in front of your body
✓ While the other arm crosses behind
✓ Uncross your arms then jump through
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Backwards Crosses are a combination of a Backwards Jump and Cross. Begin this skill by doing a Backwards jump to get some momentum on the rope. You will notice that my feet are alternating. You can do this or jump with both feet off the group at the same time it’s up to you. After you have completed the Backwards Jump when the rope passes under your feet cross your arms ready for Backwards Cross. Straight after the Cross open your hands ready to jump through for the Backwards Jump and repeat.

TRAINING TIPS
✓ Start with the rope in front of your body perform a Backwards Jump
✓ On the second rotation as the rope passes under your feet you are going to perform
✓ Cross in front swinging the rope up and over your head
✓ Open your hands and perform another Backwards Jump then repeat the Backwards Cross
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
AKA The Winter which named it on my YouTube video as I thought I actually made up this trick but soon realized it already had a name “FAKE EB”. Fake EB means you don’t jump through the rope whereas EB means you jump through. Fake EB is very similar to Crosses but instead, one arm crossed in front of your body while the other goes behind. If your right hand is crossing in front, it must reach your left hip. At the same time, your left-hand crosses behind your back with your palm facing your back. Try to reach your right hip with your left hand. After you have performed the cross with your feet still firmly planted on the ground, open your hands, and with the hand in front pull the rope to the same side for a side swing. Your hands will end up back at your hips ready to perform another cross.If you struggle with shoulder mobility this skill might be challenging at the start. After you have performed the cross with your feet still firmly planted on the ground
 

TRAINING TIPS
✓ Similar to the Fake EB
✓ One arm Crosses in front of your body
✓ While the opposite arm crosses behind your body
✓ Instead of opening your arms they will remain crossed
✓ While you jump through to perform the EB
 
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
EB is where you jump through the rope. You do this by holding the cross, one arm in front of your body while the other is behind. Instead of performing a side swing, you are going to jump through the rope and that’s EB. You will notice that I alternate my footwork to jump through. You can do this or substitute it with a Basic Bounce instead. I use both ways. And if you struggling with shoulder mobility this skill might be challenging at the start so get out your phone and video yourself so that you can see where you need to make corrections if need be.

TRAINING TIPS
Similar to crosses where your arms cross in front of your body, elbow to elbow
✓ However one arm Crosses in front of your body
✓ While the other arm crosses behind
✓ Uncross your arms then jump through
 
 GOAL = 20 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
All my Intermediate Jump Rope Skills in one follow-along video. Things are getting serious.

SKILLS
Side Swing
Side Swing Jump
Backwards Jump
Backwards Side Swing
180 Forward
180 Backward
360
Crosses
Running Crosses
Cross Jump
Side Swing Cross
Backwards Side Swing Open
Backwards Crosses
Fake EB
EB
 
EQUIPMENT
◼︎Jump Rope
 
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
All my Intermediate Jump Rope Skills in one follow-along video. Things are getting serious.

SKILLS
Side Swing
Side Swing Jump
Backwards Jump
Backwards Side Swing
180 Forward
180 Backward
360
Crosses
Running Crosses
Cross Jump
Side Swing Cross
Backwards Side Swing Open
Backwards Crosses
Fake EB
EB
 
EQUIPMENT
◼︎Jump Rope
 
Let’s go workout! ❤ Winter

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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