Jumping Rope is a tool need in the sport of skipping/jump rope where one or more participants jump over a rope swung.
So that it passes under their feet and over their heads.
There are multiple subsets of skipping/jump rope including
single freestyle, single speed, pairs, three-person speed (double dutch), and three-person freestyle (double dutch freestyle).
The events are often separated by sex and age.
Types of Jumping Rope
Jump Rope Basic Jump
The basic jump is the most fundamental jump rope exercise every beginner needs to learn.
It’s a simple exercise that we use frequently in our workouts, particularly with heavy ropes.
If you’re new to jumping rope, we recommend learning this exercise before moving to any of the other exercises in this list.
Jump Rope Alternate Foot Step Jump
The alternate foot step jump is one of the most effective and frequently used jump rope exercises that you will have in your repertoire.
This our go-to exercise for any high-intensity workouts and weight loss fitness challenges because of the level of intensity that can be achieved.
If you really want to push yourself, try this exercise at max pace with a heavy rope.
Jump Rope Boxer Step Jump
The boxer step jump is a classic jump rope exercise that boxers have popularized.
The boxer step jump allows you to jump for longer periods at a time because you’re constantly shifting your weight from one side to the other.
It’s a great exercise for improving your endurance.
Jump Rope High Knees
The High Knee Step (aka High Knees) is a higher-intensity variation of the alternate foot step jump.
This skipping exercise will get your heart rate up quickly and give you the ability to do some really effective fat-burning workouts.
Jump Rope Jacks
Jump rope jacks are fun for all levels of jumpers.
This jump rope exercise will improve your coordination and give you a fun new way to do your basic jumps.
Along with the alternate foot step, this is a great exercise to add after you learn the basic jump.
Jump Rope Mummy Kicks
Mummy kicks are fun to learn and easy for beginners.
If you’re looking to add some variety to your workouts, try adding these to your repertoire.
Jump Rope Criss-Cross
The criss-cross is a very popular jump rope exercise.
This skill requires a little more time and patience to master, but once you get it you will be able to target your upper body muscles more effectively in your workouts.
It also looks pretty bad-ass.
Jump Rope Side Swing
The side swing is a simple exercise that will make it.
Not only does it look sleek, but it also gives you the ability to actively rest during your workout.
When used with heavy ropes, side swings can also offer an upper-body workout, anywhere.
Side Under Jump
The side under jump looks more challenging than it actually is.
It’s a great exercise for adding variety to your workouts and it’s what you’ll want to work towards once you have some of the other exercises mastered.
Jump Rope Half And Full Twist
The half twist and the full twist exercises are fun variations of the basic jump.
Tip: get the motion and rhythm down first before you try it with a rope in your hands.
Jump Rope Single Foot
While we don’t use them often in our workouts, single foot jumps are fun to learn.
They’ll help you improve your balance, coordination, and ankle strength.
Keep in mind that any single footwork will place more stress on your calves, so don’t use this one until you feel ready.
Always go at your own pace.
Jump Rope Heel Toe Step
The heel-toe-step jump is great for footwork and coordination.
It’s a fun skill that you can utilize in any jump rope workout.
Pay attention to the foot pattern shown in the tutorial video below.
Double Unders
The double under is one of the most sought-after jump rope exercises.
Popularized by CrossFit circles, this is a challenging, high-intensity exercise that can really take your workouts to the next level.
But the double undertake time and patience to master. In fact, we’ve built an entire (free) comprehensive double under guide to help you learn this skill.
Criss-Cross Double Unders
The criss-cross double under is a highly advanced and explosive jump rope exercise.
That we don’t recommend trying until you feel very confident with the standard double under.
However, it’s a great exercise for building power, strength, and endurance.
Backwards Jumping
The great thing about backwards jumping is that you can essentially do all of the exercises above backwards which means you’re doubling your exercise repertoire.
Learning to jump backward will improve your coordination and feel for the rope. Check it out below.
