← EXERCISE LIBRARYConditioning
Jump Rope Intervals
Timed skipping rounds. Cheap, portable, and one of the few conditioning tools that also loads the calves and feet for running durability.
- 01Size the rope so the handles reach the armpits when you stand on the middle of it.
- 02Start with small bounces, turning the rope from the wrists with the elbows near the ribs.
- 03Skip for sixty seconds continuously, staying on the balls of the feet with soft knees.
- 04Rest thirty to sixty seconds, then repeat for eight to fifteen rounds.
- 05Progress by lengthening the work interval or adding double-unders once single-unders are unbroken.
- 01Turn it from the wrists, arms stay quiet.
- 02Low bounce, barely leave the floor.
- 03Land on the balls of the feet, heels kiss the ground.
- 01Jumping far higher than the rope needs, which wastes energy and hammers the calves and achilles.
- 02Swinging the whole arm to turn the rope, which slows the turnover and tires the shoulders.
- 03Doing high volume on day one, which reliably produces calf and shin soreness that stops the next session.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.