Jump Rope
PlyometricbilateralBeginner
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Full Body
Primary Goal
Ballistic
UNLOCK FULL WORKOUT LOGGING & CUES
Log sets, reps, velocity metrics, and access 540+ periodized workouts in the NF1 app.
Instructions & Biomechanical Cues
1. Stand with your feet together, holding the handles of the jump rope at hip height, with the rope behind you. 2. Engage your core and slightly bend your knees as you prepare to jump. 3. Swing the rope over your head and as it approaches your feet, jump off the ground, allowing the rope to pass underneath. 4. Land softly on the balls of your feet, keeping your knees slightly bent to absorb the impact. 5. Continue jumping for the desired duration, maintaining a steady rhythm and focusing on light, quick jumps.",
