Our Beginner 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❄️
Welcome
“Congratulations! You made it successfully here from the B2R Internship which means YOU are part of the solution in tackling global physical inactivity. We have worked with Luke and B2R in recent years with a shared vision to make movement accessible and FUN. Whether your reasoning is for returning a lower limb to ‘high & fast load’, novel movement for aches and pains, aerobic fitness in an enjoyable way for pain / mental health or simply the fact that we know trainers and healthcare professionals that are active themselves are MORE likely to prescribe it (Thompson et al., 2020); learning jump rope ticks all of the above.
We have teamed up with the B2R Internship to provide you access to our ‘jump rope skills’ which we hope helps you share our passion for jumping rope. You can see the skill examples in our short tutorials which should be able to take inspiration from to go away and PRACTICE!
Good luck getting the release, be sure to tag us into your journey @phoenixnation on IG.
For our recommended ropes, go HERE.
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If you need a rope this is the rope I will be using and recommend during my class.
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jump rope training
BEGINNER SKILLS
MORE INFORMATION
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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
MORE JUMP ROPE
WORKOUTS
30+
ALL LEVELS
CARDIO
AT HOME
SKILLS
17
BEGINNER
TUTORIAL
AT HOME
SKILLS
17
INTERMEDIATE
TUTORIAL
AT HOME
SKILLS
21
ADVANCED
TUTORIAL
AT HOME
WORKOUTS
A selection of all of my favorite modalities of training. Some pure Jump Rope cardio workouts ranging in time from 10 - 40 Minutes. High-Intensity Interval Training and Tabata workouts to crank up the intensity and have you dripping in sweat. Along with Mobility and Stretching workouts that can be used to warm up or rejuvenate the body.
WORKOUTS
30+
ALL LEVELS
CARDIO
AT HOME
WORKOUTS
50
ALL LEVELS
CARDIO
STRENGTH
AT HOME
WORKOUTS
3
ALL LEVELS
FLEXIBILITY
AT HOME
WORKOUTS
30+
ALL LEVELS
CARDIO
WORKOUTS
50
ALL LEVELS
STRENGTH