🪢 Basic Jumps
1. Basic Bounce (Basic Jump)
Both feet together, jumps minimal (2–3 cm off the ground). Arms at sides, only wrists rotate, not shoulders. Start with 3×1 min.
2. Alternate Foot (Running Step)
Jump alternating feet, as if running in place. 3×1 min.
3. High Knees
Raise knees as high as possible, rope spins faster. 3×30 sec.
4. Double Unders
Two rope revolutions per jump. Requires speed and coordination. Practice 3×10.
5. Boxer Step
Weight shifts from one foot to the other, feet lightly touch the ground. 3×2 min.
6. Criss-Cross
Arms cross in front of the body, then separate. A coordination challenge. 3×30 sec.
🔥 Intensity Levels
🟢 Light: 60–80 jumps/min
For warm-up or recovery. Basic Bounce or Boxer Step.
🟡 Moderate: 100–120 jumps/min
Endurance training. Alternate Foot, combine with Basic Bounce.
🔴 High: 130–160 jumps/min
HIIT and sprints. High Knees, Double Unders, fast Basic Bounce.
❓ FAQ
What Is the Best Jump Rope for Beginners?
A PVC or vinyl jump rope with adjustable length. Avoid speed ropes (they are intended for advanced users).
Is Jumping Rope Bad for the Knees?
When performed correctly — no. Jump on a soft surface, low, with cushioned shoes.
How Long Should You Jump Rope per Day?
For beginners, 3×1 min with rest is enough. Gradually increase to 10–15 min. 10 min of jumping rope = 30 min of running.
📚 Additional Resources
Want to learn more? We recommend these sources:
📱 Apps: Strava, Nike Training Club, MyFitnessPal — track your progress and nutrition.
: Sports nutrition and training literature in Lithuanian and English.
🎓 Consultations: Consult a sports nutrition specialist or personal trainer for an individual plan.
⚠️ Important: All information is for informational purposes only. Before starting a new training or nutrition program, consult a doctor or a certified specialist.