Jump rope training is a powerful full-body cardiovascular workout that builds muscular endurance, coordination, and breathing efficiency. Jumping rope strengthens calves, stabilizes ankle joints, and improves core stability, allowing finning with greater ease. It also requires focus and stimulates your brain.
You can do jump rope training wherever you can bring a jump rope and have enough clearance around you to swing it. The rope should touch the floor when holding both handles just above hip height.
Beginners can use a beaded rope — which is slower, more visible, and tangle-resistant — to learn rhythm and timing. Intermediate jumpers may want to progress to a 4- or 5-millimeter PVC rope, which is faster and more versatile, allowing for more transitions and light footwork. Advanced jumpers may opt for a wire rope that can move fast and is responsive for double unders and more complex footwork.
Perform this workout two to three times a week and include a three- to five-minute warm-up of lighter movements. Continue each exercise for 30 seconds to one minute. Rest for 30 to 45 seconds between exercises. Complete three sets of each exercise before progressing to the next, for a total workout time of less than 30 minutes.
The exercises progress in difficulty, so you can repeat the basic bounce for nine to 15 rounds until you get more comfortable. The basic bounce is the foundation of all the exercises, so be sure to master it first.
Basic Bounce
1. Stand tall with your feet hip-width apart.
2. Hold the rope handles at hip height.
3. Swing the rope with your wrists.
4. Jump 1 to 2 inches (2.5 to 5 centimeters) off the ground, just high enough to clear the rope.
5. Land softly on the balls of your feet.
Tip: Make sure you jump up. Do not kick your feet back.
Modification: Work on timing by holding both handles of the rope in one hand and swinging it beside you.
Challenge: Increase to two minutes without a break.
Side Straddles
1. Begin with the basic bounce.
2. As the rope comes around, land with your feet wide.
3. On the next rotation, land with your feet narrow.
4. Alternate the wide stance and narrow stance on each jump.
Tip: Keep the rhythm by saying “out-in, out-in.”
Modification: Reduce the width of your wide stance.
Challenge: Increase your speed.
High-Knee March Jump
1. Start with the basic bounce.
2. Raise one knee to hip height while jumping.
3. Alternate the raised leg with each rope rotation.
4. Keep your torso upright and core tight.
Tip: Keep your elbows in, and focus on lifting your knees toward your chest.
Modification: Reduce height of knee lift, or slow your pace.
Challenge: Increase your knee height, speed, or both.
Jog Jump
1. Begin with the basic bounce.
2. Alternate hopping from your right to your left foot, like a light jog.
3. Use your wrists to maintain the rope rhythm.
Tip: Lift your feet to make sure you are not running forward.
Modification:Slowly jog in place without a rope.
Challenge:Increase your speed for sprint intervals (10 seconds fast, 10 seconds slow).
Boxer Step
1. Start with your feet together.
2. Land on both feet, but transfer your weight from side to side as you jump lightly, tapping your right heel and then left heel.
3. Keep one foot slightly forward as the other taps.
Tip: Relax your shoulders, and keep your arms close to your side.
Modification: Do only the heel shift without the rope.
Challenge: Add fast intervals (10 seconds fast, 10 seconds slow).
Heel Taps
1. Start in the basic bounce.
2. As you jump, extend one leg forward and tap your heel.
3. Alternate legs on each jump.
4. Focus on light, quick motions.
Tip: Don’t put weight on the tapping heel; make sure it is just a tap.
Modification: Tap your toes instead of your heels if your flexibility is limited.
Challenge: Add fast intervals (10 seconds fast, 10 seconds slow).
Double Unders
1. Begin with the basic bounce.
2. Jump slightly higher than usual.
3. Rotate the rope twice during each jump.
4. Land softly and repeat.
Tip: Keep your wrists fast, and jump high and straight.
Modification: Start with singles with higher jumps, and then progress to jumping single-single-double.
Challenge: Aim for 10 or more consecutive double unders.
NOTE: To avoid an increased risk of decompression sickness, DAN® recommends that divers avoid strenuous exercise for 24 hours after making a dive. During your annual physical exam or following any changes in your health status, consult your physician to ensure youhave medical clearance to dive.
© Alert Diver – Q3 2025