How to do the drill
- 1
Size the rope: stand on its middle. The handles should reach your armpits.
- 2
Jump with feet together, elbows in, turning the rope with your wrists. Keep jumps small, on the balls of your feet.
- 3
Round 1: two feet for 60 seconds. Count every jump; if you miss, restart and keep counting.
- 4
Rounds 2–4: alternate feet, then side to side, then front and back. Rest 30–60 seconds between rounds.
- 5
Round 5: two feet again. Log your better two-foot count.
Coaching cues
- Small, quiet jumps.
- Turn it with your wrists.
- Stay on your toes.
What good looks like
Low, quiet, steady jumps with elbows in and a rope that turns smoothly.
Safety
Wear sneakers and land softly with bent knees. Skip grass, gravel and rough ground. Indoors, check that the rope clears the ceiling and nothing is within swinging distance.
Why this drill
Jump rope builds quick, light feet and strong ankles and calves, which help with first steps, defense and rebounding. It is conditioning you can do in a garage in 10 minutes.
Next conditioning drillSuicides (Line Sprints) →
