Jump Rope - Weighted

  • Exercise name: Jump Rope (Weighted)

  • Exercise description:

    • Preparation: Stand tall with your feet hip-width apart. Hold the handles, keeping your elbows close to your sides.

    • Rotation: Rotate the rope using your wrists, keeping your arms quiet and close to your torso.

    • Jump: Hop on the balls of the feet just high enough for the rope to pass underneath.

    • Landing: Land softly, absorbing the force by allowing your ankles and knees to bend slightly.

    • Rebound: Maintain a steady rhythm and quickly rebound into the next jump.

  • Technique that must be performed to count: Must complete the prescribed number of consecutive hops to count. Must start the count over if you do not complete the full number of hops.

  • # of repetitions before shooting: 10-15

  • Casual division modifier: Less number per set

  • Exercise equipment needed: Jump rope, clean flat surface.