jump rope SKILLS

jump rope training

JUMP ROPE SKILLS

Our  Jump Rope Skills are designed to build your foundational jumping skills. We start at the very beginning Jumping without a rope and then move through intermediate and finish with more advanced skills. You will learn things like great body position, consistent jumps, and smooth work with your wrists and hands. It's time to start having some FUN! ♥️ Winter❄️

 
 

LATEST videos

Play Video
DESCRIPTION
JUMP ROPE CROSS OVERS TUTORIAL + WORKOUT + STRETCH AND 🎬 BLOOPERS Hey, 👋 guys here is another Jump Rope Tutorial packed with all my favourite tips and demonstrations to help you master crosses which is another essential Jump Rope Trick that you should learn to master. So in the words of 1990’s Hip Hop Duo Kriss Kross “Jump Jump The Mac Dad’ll make ya Jump jump The Daddy Mac’ll make ya Jump jump Kris Kross’ll make ya Jump jump Uh huh, uh huh Jump jump”

EQUIPMENT
◼︎Jump Rope
 
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
How to Jump Rope Like A Boxer Hey 👋 guys here is my How to Jump Rope Like A Boxer Tutorial packed with all my favourite tips and demonstrations to help you master the Boxer Step which is one of the essential Jump Rope Tricks you should learn. So get ready to float like a butterfly and sting like a bee as we learn How to Jump Rope Like A Boxer.
 
EQUIPMENT
◼︎Jump Rope
 
Let’s go workout! ❤ Winter
Play Video
DESCRIPTION
All my Beginner Jump Rope Skills in one follow-along video. See if you can keep up.

SKILLS
Shadow Bounce No Rope
Shadow Bounce With Rope
Standing Rope Jump
Basic Bounce
Boxer Step
Double Boxer Step
Toe to Toe
Heel to Toe
High Knees
Butt Kicks
Side Straddle
Bell
Side Jumps
Half Twister
Full Twister
Straddle Cross
Forward Straddle
 
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
Play Video
DESCRIPTION
All my Intermediate Jump Rope Skills in one follow-along video. It’s time to take it to the next level.

SKILLS
Double Unders
Squat Jumps
Double Under Cross Open
Double Under Open Cross
Double Under EB
Double Under Side Cross
Double Under Side Open
Crooger/Leg Over
Toad
Inverse Toad
Double Under Cross Cross
T Toad
Crooger/Leg Over + 360
Elephant
Awesome Annie
TS
T TOAD + EB
Triple Under Side Open Open
Triple Under Side Side Open
Triple Under Side Cross Open
Triple Under Side Open Cross
Triple Under Side Cross Cross
 
EQUIPMENT
◼︎Jump Rope
 
Let’s go workout! ❤ Winter

BEGINNER SKILLS

LEVEL
◼︎ Beginner
 
DESCRIPTION
Our Beginner Skills will help start you on your jump rope journey. They are designed to be a gentle introduction to jumping. Allowing you to focus on building the correct body and hand position. Rhythm and consistency in your jumping along with building the necessary conditioning in your legs to move on to more advanced jumping. Don’t be afraid to spend time with these workouts as we like to say “The Slow Way Is The Fast Way” and the more time you spend perfecting your technique early on the faster you will progress when it comes to more advanced skills.

LIST OF SKILLS
1) SHADOW BOUNCE NO ROPE
2) SHADOW BOUNCE WITH ROPE
3) BASIC BOUNCE
4) BOXER STEP
5) TOE TO TOE
6) HEEL TO TOE
7) HIGH KNEES
8) BUTT KICKS
9) BELL
10) SIDE JUMPS
11) SIDE STRADDLE
12) FORWARD STRADDLE
13) HALF TWISTER
14) FULL TWISTER
15) STRADDLE 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
Workout rest periods vary depending on the workout.

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
To kick start you on your jump rope journey let’s begin without the rope for now. I want to focus on your body position when jumping. Shoulders are relaxed, core engaged, have a slight bend in your knees & keep your jumps small. Try to stay on the midsole of your feet throughout this exercise to reduce your chance of injury.

TIPS
✓  Simulate jumping without a rope
✓  Stay on the balls of feet
✓  Keep jumps small

GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope

 

Play Video
DESCRIPTION
Now that you have established some consistent bounces it’s time to introduce the rope. To begin, take both rope handles into one hand and start rotating the rope in a forward motion keeping your hand close to your hip. When the rope passes in front near your feet this is your que to jump. You can also do a Boxer Step instead of doing a Basic Bounce here if you want to change up the footwork or your shins are tired. And remember to swap the rope to the other hand and repeat.

TRAINING TIPS
✓  Simulate jumping
✓  Swing rope in one hand
✓  Rope does not pass under feet
✓  Alternate hands

GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Basic Bounce is one of the fundamental jump rope skills in our program that you will use throughout the skills, workouts and HIIT programs. You will see it used for momentum in the Intermediate and Advanced skills as this is how many of them begin. So it’s important to master the Basic Bounce right here right now as it matters! Hand position and not jumping too high are key points to focus on here.

TRAINING TIPS
✓  Keep elbows close to your body
✓  Hands should be at hip height
✓  Shoulders relaxed
✓  Core engaged
✓  Use wrists to turn the rope handles

GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
The Boxer Step is a favourite for a few reasons. If your shins are tired from Basics Bounce this is a great substitute as it reduces the amount of impact on your shins if you are prone to shin splints. It keeps the heart rate up during HIIT Workouts as it’s relatively easy to perform without too much complexity. The footwork can get a little confusing at the beginning so take the rope out, master the footwork first then reintroduce the rope. Another key point is think of jumping onto one foot as if there is a stick on the ground that you have to jump over. Then jump back onto the opposite using the same approach. Then increase the speed of this movement jumping from right foot to left foot and continue repeating.
 
TRAINING TIPS
✓  Lift your knee by pressing off the ball of your opposite foot
✓  Similar to running on the stop
✓  On each rotation of the rope you are going to alternate this footwork
✓  Don’t kick your feet backwards

GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Starting with the rope behind, swing it up and over your head, jump onto your left foot while at the same time touch your right toe behind you. As the rope passes for the second time you are going to alternate the footwork. This time jump onto your right foot and touch the left toe behind you. Continue alternating this movement for the 100 reps. Remember to only tap the toe on the ground it should not hurt.
 
TRAINING TIPS
✓  Jump on your left foot
✓  Touch your right toe behind you
✓  Then jump on your right foot
✓  Touch your left toe behind you

GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Similar to Toe to Toe however this skill requires you to touch the heel on the ground in front of you rather than behind. As you jump onto your left foot your right heel will touch the ground at the same time. Continue repeating for both sides.
 
TRAINING TIPS
✓  Jump on your left foot
✓  Touch your right heel to the front
✓  Jump on your left foot
✓  Touch your right toe behind you
✓  Alternate feet
 
GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
High Knees is a skill that will get the heart rate up! Begin by jumping onto your left foot and lifting your right knee up to hip level. As you do this swing the rope over your head as you have to jump through at the same time. On the second rotation of the rope jump onto your right foot and lift your left leg at the same time before the rope hits your feet. As soon as the rope passes over your head this is your que to jump. The footwork is similar to jogging the spot however raising the height of your knees is where this makes it more challenging.
 
TRAINING TIPS
✓  Lift your knee to hip level
✓  Leg with form a 90-degree angle
✓  Like jogging in place
✓  Don’t kick your feet backward
 
GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Butt Kicks is also another great skill to get the heart rate pumping! As you jump onto your left foot extend your right foot backward trying to get it as close to your glute. Now jump onto your right foot and bring your left foot backward towards your glute. Try not to lean your body forward hinging at the hip, maintain an upright position.
 
TRAINING TIPS
✓  Extend your foot backwards
✓  Bring it close to your glute
✓  Return to starting position
✓  Jump with the opposite foot
 
GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Bell is similar to the Side Straddle however this time you are going to jump approx 6 inches forward and backward. Your feet will remain together no wider than hip-width; they will come apart slightly as you are landing and pushing off the ground this is okay. Remember to not jump too far forward or backward creating unnecessary stress on your knees. Take your time with this skill and go slowly.
 
TRAINING TIPS
✓  Alternate jumping forward and backwards
✓  Keep knees and feet together
✓  Jump approx. 6 inches at a time
 
GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
If you have mastered Bell then Side Jumps will be an easy one for you. Side Jumps is exactly as it says jumping to each side on each rotation of the rope. When jumping keep feet and knees together, have a slight bend in your knees and remember to land on your midsole. Keep your side jumps to a maximum of 6 inches to prevent injury.
 
TRAINING TIPS
✓  Keep feet and knees together
✓  As the rope passes under
✓  Jump from the right to the left
✓  Jumping 6 inches side to side
 
GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Side Straddle is essentially a jumping jack with a rope. To break this skill down let’s begin with the footwork. Start with a Basic Bounce with your feet together then jump out to a straddle position. Feet slightly wider than shoulder-width.

 

You can try practising the footwork without the rope and instead use an imaginary one so that your hands get the rhythm without worrying about tripping up. The rope needs to pass under your feet each time you alternate from jumping with your feet apart and then together. If you are getting confused take out the rope, establish the footwork then bring the rope back in.
 
TRAINING TIPS
✓  Start from a Basic Bounce
✓  Perform a jumping jack
✓  Jump apart then jump together
 
GOAL = 100 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
If you have done my favourite Bodyweight Leg Workout Quadzilla then you will be familiar with
Forward Straddle aka Alternating Split Jumps. Start with a Basic Bounce then jump with your right foot forward at the same time your left leg goes back. The rope will pass under your feet as you perform the jump. On the next rotation alternate your feet letting the rope pass under again without stopping. You will continue to repeat this movement for the entire time. Try to keep your Forward Straddle jump not too far apart and remember to land on your midsole.
 
TRAINING TIPS
✓  Jump with right foot forward
✓  Left goes back
✓  Similar to a front split jump
✓  Alternate feet on each repetition
 
GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
This is the perfect progression before we move onto Twister. Begin with a Basic Bounce feet facing forward. On the next rotation of the rope twist to the right hips approx. 45 degrees. Land with your feet together pointing the same direction. For the next rotation jump back to centre feet facing forward. Then twist to the left hips 45 degrees and land with your feet pointing the same direction. Jump back to the centre to complete.
 
TRAINING TIPS
✓  With your knees and feet together
✓  Twist at yours, feet point to the right
✓  Return feet to starting position, facing forward
✓  Twist at your hips, feel point to the left
✓  Return feet to starting position

GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Full Twister is the progression from Half Twister. The difference with this skill is that you are going to take out the centre jump where your feet face forward. So you will jump between feet pointing right and feet pointing left with the rope passing under you continuously. Remember to keep your jumps small.
 
TRAINING TIPS
✓  On the first jump twist at your hips
✓  Land with feet pointing right
✓  Second jump twist at your hips
✓  Land with feet pointing left
✓  Repeat this movement for the entire duration
 
GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope
Play Video
DESCRIPTION
Straddle Cross begins by performing Side Straddle jumping with feet apart. Instead of jumping with your feet together, you are now going to cross your right foot in front of your left. Now perform a Side Straddle (feet apart) followed by Straddle Cross with your left foot crossing in front of your right foot and repeat. Like always take out the rope and master the footwork before bringing the rope back in. You can always mimic the rope rotations without the rope in your hands.
 
TRAINING TIPS
✓  Jump to straddle position
✓  Cross right leg in front of the left leg
✓  Return to straddle position
✓  Alternate left and right leg
 
GOAL = 50 reps

EQUIPMENT
◼︎ Jump Rope

INTERMEDIATE SKILLS

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 we 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 Forward 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
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

ADVANCED SKILLS

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 ramp up the intensity level. Speed, power, 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
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
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
Scroll to Top