How to Jump Rope for Strong and Fast Legs

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Jumping rope is an effective cardiovascular exercise but can also be used to develop your leg speed and strength. Boxers and other athletes have been using jump ropes for years to develop these fitness characteristics. Make sure your jump rope is the correct length by standing on the middle and pulling the handles up to your armpits. If the ends of the rope reach your armpits, it's the right length. If it is too long, tie a knot or two in the middle of the rope to shorten it. If it is too short, discard it and select another.

Use a jump rope to develop leg strength and speed.
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Things You'll Need

  • Jump rope
Step 1

Hold the handles and stand with your feet together and the middle of the rope behind you. Tuck your elbows into your sides and keep your hands at hip-height.

Step 2

Using your wrists, flick the rope up and over your head. As the rope nears your feet, jump over. Land lightly on the balls of your feet. Continue swinging the rope overhead and jumping. Establish a steady but brisk rhythm.

Step 3

When you are ready, increase the speed of your rope turns and jump slightly higher. The rope should now turn twice per single jump. This is called a double under. Land lightly on the balls of your feet and return to jumping rope normally.

Step 4

Perform a second double under and return to jumping rope normally. Try to link two, three, four or more double unders together. Practice regularly until you can do 20 or more double unders in a single set.

Step 1

Hold the handles and stand with your feet together and the middle of the rope behind you. Tuck your elbows into your sides and keep your hands at hip-height.

Step 2

Using your wrists, flick the rope up and over your head. As the rope nears your feet, jump over. Land lightly on the balls of your feet. Continue swinging the rope overhead and jumping.

Step 3

Switch from double-footed jumps to jogging on the spot. Continue until you have established a steady but brisk rhythm.

Step 4

Increase the speed of your feet and the rope turns. Over 10 or so steps, increase the height of your knees until your thighs are parallel to the floor.

Step 5

Maintain your high knee action and increase the speed of your rope turns until you are going as fast as you can. Sustain this pace for 30 to 60 seconds or for as long as you are able.

References

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