A jump rope is a very versatile piece of training equipment that should be in any athlete’s tool box. Jumping rope improves cardiovascular conditioning, balance, foot speed, and strength. In addition to the more straightforward uses for jump ropes, let’s examine some other uses for this training device.

Interval training: Intervals are the best way to perform  training for weight loss. Forcing your body to perform periods of high intensity exercise and lower intensity exercise requires a lot of energy. Higher energy consumption means more calories are burned, and therefore, leads to greater amounts of weight loss. Jump rope in between your sets of weight lifting exercises. You will be challenged by this type of circuit training and see improvements in both fitness and body fat percentage accumulation.  

Snake bites: Lay the rope on the ground and stretch it out so that it looks like a long skinny snake. You can now perform foot work using the rope as a target, pretending that it is a snake that will bite you if you touch it. Stand on either side of the rope and straddle it between your legs. Next, shuffle your feet back and forth as quickly as you can. This can be done in place, or you can move along the length of the rope (left and right). Repeat this again, but this time, jump side to side with only one leg. Also try facing the rope and performing toe taps in a forward and backward direction. Again, this can be done in place, or you can side shuffle as you toe tap. This, too, may be done with one foot at a time.  

Try performing the same type of shuffles, but in a push up position. Again, start by straddling the rope so that it runs the length of your body, and then shuffle side to side. Try it in place and then moving. Next, perform the movements again, but with the rope perpendicular to your chest.  

Lay multiple ropes on the ground several feet apart and create a "snake bite obstacle course" that you must maneuver without getting "bit". Combine side to side shuffles, backward moving shuffles, front/back shuffles, and upper body shuffles. Try going for 20 seconds at a time, or do a 1-2 minute obstacle course.  

Over-under: Tie the jump rope around two solid objects so that it is off the ground at about the height of the middle of your shin. Face the rope and jump over it with both feet. As soon as you land, turn around and jump over it again. Try jumping forward over the rope and return with a backward jump. Again, minimize the amount of time your feet stay in contact with the ground. Next, try the same movements again, but only jumping, and landing with one foot at a time. Now, face sideways so that the rope is in contact with only one leg and try side jumps over and back. You can experiment with gradually increasing the speed or doing one foot jumps. Also try starting with a forwad jump but turn your body in the air so that you land in a side jump. Side jump back, and turn your body so that you land facing forward. All of the jumps can be done for a certain number of repetitions (8, 10, 20, etc) or for a certain amount of time (10 seconds, 25 seconds, etc). To make the exercise more difficult, make the rope higher off the ground.  

Tie the rope at ankle height. Get in a push up position so that you are parallel with the rope. Perform a push up, but push with more effort on the up portion, so that your entire body can jump over the rope. Land softly, and repeat your push up jump back over the rope. You can also set up one rope at about knee height and force yourself to crawl under it, going forward and back. Set up an ankle height rope, and a knee height rope close to each other. Try being parallel to the knee height rope and side shuffle under it, then side jump over the ankle high rope and repeat coming back.  

Tie the jump rope around two solid objects so that it is at shoulder height. Stand so that the rope is along your right shoulder. Then, duck and bob your head under the rope so that you come up with the rope next to your left ear/shoulder. Shuffle back and forth like this as fast as you can. Make this exercise more difficult by bringing the rope lower, while maintaining an upright posture as you duck under. This movement with a lower rope will force you into a deeper squat.  

Developed and authored by Manny Escalante, Jr. MA, ATC, CPT