Don’t forget your water and tunes!
With each jump, push evenly off the balls of your feet, keeping yourknees softand your torso upright.
Resist the urge to bounce between jumps.
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The rope’s weightiness will make you jump more slowly.
Basic Jump
Swing the rope over your head and jump as it passes your feet.
You don’t have to jump high, just enough to flush the rope.
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Land evenly on the balls of both feet.
Continue for one minute, keeping up a steady rhythm, then rest for one minute.
Alternate-Foot Jump
Swing the rope over your head and jump as it passes your feet.
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Land on your right foot.
On the next rotation, land on your left.
Continue this for one minute as if you were running in place.
Grace Canaan/Real Simple
Rest for one minute.
Combo Jump
Repeat the alternate-foot jump for eight turns of the rope.
Next, do eight basic jumps.
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Continue this alternating pattern for one minute, rest for one minute, then repeat the sequence.
Continue for one minute, then rest for one minute.
Endurance Jump
Do either the basic jump or the alternate-foot jump for five minutes.
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Aim to complete at least 600 jumps total.
2014;44(10):1393-1402. doi:10.1007/s40279-014-0220-8
Grace Canaan/Real Simple
