How to do the Ropeless Jump Rope
- Stand tall, feet close together, hands in loose fists by your hips.
- Circle your wrists as if turning a rope.
- Hop low and quick, in time with your hands.
- Land softly on the balls of your feet, knees slightly bent.
Full technique — 6 steps
- Stand tall with your feet close together and your hands in loose fists at your sides.
- Hold your elbows close to your ribs and keep your hands slightly forward of your hips.
- Circle your wrists as if turning a rope, keeping the shoulders still.
- Hop just high enough to clear an imaginary rope, in time with your hands.
- Land softly on the balls of your feet with knees slightly bent.
- Keep your torso upright and your gaze forward as you settle into a steady rhythm.
Common mistakes
- Swinging from the shoulders
- Jumping higher than necessary
- Letting hands drift wide
- Landing flat-footed and heavy
Form cues
- Turn from the wrists
- Keep hands by hips
- Use quick ground contact
- Relax your shoulders
Quick answers
What muscles does the Ropeless Jump Rope work?
Primary: Calves 9/10. Also works: Quads 5/10, Glutes 4/10, Hamstrings 3/10, Forearms 3/10.
How many sets and reps of the Ropeless Jump Rope?
Strength: 2–3 sets of 20–30 reps, rest 1 min, 5 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 1 min, 4–5 reps in reserve. Endurance: 3–5 sets of 45–90 reps, rest 45 s, 3–4 reps in reserve.
