Buzz
A jump rope is a compact, versatile tool ideal for cardio workouts in confined spaces. If traditional jumping feels dull, think of jump roping as a skill akin to dancing. We’ve compiled a list of jump rope techniques, complete with tutorial videos for each.
We’ll begin with the simplest moves, but feel free to skip around based on your comfort level—mastery of each trick isn’t required to progress.
Jump rope jacks
Begin with this straightforward footwork variation. Instead of hopping in place, alternate between a narrow and wide stance with each jump, mimicking the motion of a jumping jack.
The bell
The bell is a simple yet effective way to add variety to your jump rope routine. Alternate between hopping forward and backward with each jump. The key to this move is the body lean—lean backward as you hop forward and forward as you hop backward, creating a swinging motion reminiscent of a ringing bell.
Twists
Looking for a bit more challenge? Add a twist to your jumps by rotating your body side to side. You can alternate your feet to the right and left or opt for a simpler pattern: right, front, left, front, and repeat.
Skier jumps
This final footwork variation keeps your feet close together. Jump side to side with each hop, mimicking the motion of a skier navigating through slalom gates.
The boxer skip
A classic in boxers’ training routines, this move involves alternating your feet as you jump over the rope. Once you find the rhythm, it feels like jogging in place.
High knees
Take the boxer skip up a notch by lifting your knees high with each step. Once you’ve mastered high knees, give butt kicks a try. Both exercises are popular in runners’ warmups, offering a dynamic stretch through exaggerated movements. Incorporate them into your pre-workout jump rope routine for an ideal warmup.
Criss cross feet
Now we’re stepping up the complexity of our footwork. Cross your feet in front of each other, then uncross them, and alternate the crossing direction. (If you’re quick, you can jump directly from one cross to the other without pausing.)
Feet clap
Once you’ve mastered crossing your feet, try this final move in the tutorial. During a sequence of criss-cross jumps, add a fun twist by clapping your feet together mid-air.
Double unders
The double under involves spinning the rope under your feet twice in one jump. This move demands a strong leap, making it a favorite in CrossFit routines. While it’s challenging to master, the key is to stay calm and maintain the same rhythm as a regular jump. A lightweight rope can make this trick easier to execute.
Single foot jumps
Technically simple, this move involves lifting one foot and hopping continuously on the other. However, it’s more demanding than it appears, requiring excellent balance and leg strength to maintain stability and power throughout the jumps.
Criss cross arms
This move’s difficulty depends on your coordination, but it’s undeniably eye-catching. Jump or skip as usual, then cross your arms during the next jump to create a visually striking effect.
Side-under
Ready to take your rope skills up a notch? The side-under involves swinging the rope to one side of your body before bringing it back under your feet. The trick is maintaining your jump rhythm while your arms execute this unique motion.
Shuffle step
This move is a more advanced variation of the boxer skip, requiring precise coordination. Start with simpler versions, as shown in the tutorial, before attempting the full sequence.
Mic release
This move appears to defy logic, almost like a magic trick. After watching the tutorial, it’s still hard to grasp, but the core idea is releasing one handle while swinging the rope to the side, then catching it mid-air to resume your rhythm. Best of luck mastering this one!
Squat jump
This trick tests your strength as much as your skill. If you’ve tried squat jumps before, you know they’re grueling. Now, add the challenge of clearing the rope with each jump. Sounds simple, doesn’t it?
Toad
The toad resembles the criss-cross arms move, but with a twist: you thread one arm under your leg while swinging the rope overhead.
360 wrap
For our grand finale—perhaps not the most difficult globally but certainly the most dazzling on this list—you’ll master swinging the rope around your body while completing a full 360-degree spin. This move challenges your coordination, though seasoned jump-ropers make it seem effortless. Go ahead and wow your audience!
