Setup & Positioning
- Hold the rope handles lightly in each hand, elbows tucked close to your ribs.
- Stand tall with your core engaged and knees slightly bent.
- Rope should just graze the floor in front of your feet when swung.
Key point: “Turn the rope from your wrists, not your shoulders, and stay light on your feet.”
Execution
- Swing the rope forward with a small wrist motion.
- Jump just high enough to clear the rope—about 1–2 inches off the ground.
- Land softly on the balls of your feet, keeping knees bent to absorb impact.
- Maintain a steady rhythm for your desired duration or rep count.
Where You Should Feel It
- Calves and ankles working to bounce and stabilize
- Quads, hamstrings, and glutes assisting in the jump
- Shoulders and forearms maintaining rope motion
- Core keepin
