|Jumping or skipping rope
is not just a great cardio workout; it can also improve your
footwork, arm strength and endurance, as well as improve your
coordination. Once you've mastered the basic two-foot jump (Review
or learn basic techniques here),
you can move on and vary your routine to include different types of
Here are some great jump-rope variations to try:
Basic Two-Foot Jump: (Difficulty Level 1) This is what you
learned in grade school. Two feet together, jumping up and down,
over the rope as you swing it up and over your head. Push off the
floor with both feet jumping in the air and rotate the rope upward
behind the back and over the head.
Boxer's Skip or One Foot Jump: (Difficulty
Level 1) Starting with the basic two-foot jump, shift your weight
from one foot to the other. Hop up and down over the rope with one
foot, alternating with each revolution of the rope.
Ski Jump: (Difficulty Level 2) Start with
the basic two foot jump while landing to the right side of your
starting place, then land to the left side of the starting place.
Back and forth as though you were a skier on a moguls course.
Stride Jumps: (Difficulty Level 3) Start with the basic
two-foot jump and when in the air separate the feet about shoulder
width. Land with the feet in this position, push off and bring the
feet back together. Add difficulty by crossing your feet on the
Diamond Jump: (Difficulty Level 4) Start
with the basic two foot jump, push off and imagine a diamond shape,
land 6-12 inches forward and to the right, then back and to the
right, then back to the left and finally forward to the left,
completing the diamond shape.
Cross-Over: (Difficulty Level 5) Start with the basic two
foot jump and as the rope comes up over your head, cross arms in
front of the body, keeping your arms at waist level. Jump the rope,
and as it comes back over your head, uncross your arms.
Double Jumps: (Difficulty Level 5) Two fast
turns of the rope per jump. Start with the basic two-foot jump, but
the speed of the rope must be fast to allow for two rotations with
one jump, and the height of the jump must be higher to allow for
extra time to get the rope around twice. A true strengthening and
Remember to stay relaxed and maintain steady
breathing. Try not to get frustrated when trying new moves. Try to
work up to between 12 and 24 minutes of non-stop skipping.
(For a more detailed breakdown of all of these
jumps check out the i-box Fitness Boxing fundamentals DVD)