Legs
Skipping - Standard
A high-impact aerobic staple for developing lower-leg explosiveness, coordination, and endurance.
How to perform.
Follow the sequence — setup is half the lift.
Hold the rope handles with a relaxed grip and stand with the rope behind your heels.
Keep your elbows tucked close to your ribs and use your wrists to initiate the swing.
Jump just high enough to clear the rope, staying primarily on the balls of your feet.
Maintain a slight bend in your knees throughout the movement to absorb impact.
Keep your chest upright and your gaze forward to maintain a neutral spine.
Land softly and immediately prepare for the next rotation in a rhythmic cadence.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Jumping too high off the floor
- Using the entire arm to swing the rope instead of the wrists
- Landing flat-footed or on the heels
- Tensing the shoulders toward the ears
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.