Hold the jump rope handles at hip height with elbows close to your sides and the rope behind your heels.
Swing the rope overhead by rotating your wrists, keeping your arms relatively still.
As the rope approaches your feet, jump just high enough (1-2 inches) to clear it.
Land softly on the balls of your feet with your knees slightly bent to absorb impact.
Maintain a steady rhythm, letting the wrists control the rope speed rather than the arms.
Continue jumping for the prescribed time duration or number of rotations.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 1 minute | Form mastery, neural adaptation |
| Intermediate | 4 sets of 2-3 minutes | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-5 minutes or interval training | Strength, high intensity/volume |