Setup and loading
Rope sized to your height.
How to do the jump rope step by step
- Hold one handle in each hand with the rope behind you.
- Swing it over your head.
- Jump as it reaches the floor.
Form cues
- Low jumps
- Turn with your wrists
Common mistakes
- Jumping too high
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Sets and reps for your goal
Endurance
20-45 min easy or intervals 6-10 x 1 min2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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