Move · Videos · Cardio · 19 min

Jump Rope Footwork Intervals, With or Without a Rope

Jump Rope Footwork Intervals, With or Without a Rope — video by MadFit Play · 18:49

Video by MadFit on YouTube · Open on YouTube

Maddie leads two rounds of jump-rope footwork (side to side, open and close, heel touches, butt kicks), then drills jumping over the rope laid on the floor (hurdles, side jumps, skaters). Upbeat and relaxed about trips; works without a rope too.

  • 19 min
  • All levels
  • High impact (jumping)
  • jump rope

Good forHeart healthFun workouts

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Step by step 9

Tap a time to watch that step in the video.

  1. Technique: elbows tucked, small wrist circles, low jumps; then regular skipping, with a double bounce if needed. 0:51
  2. Side-to-side jumps over an imaginary line, small and tight; go back to regular jumps any time. 2:16
  3. Open and close: jump the feet apart and together, shoulders down and core engaged. 3:18
  4. Heel touches: jump the feet together, then send one heel forward, alternating sides. 4:21
  5. Wide-stance jumps: feet about shoulder-width apart, light on your toes, ribs closed. 5:25
  6. Butt kicks: bring the heels up behind as you skip, with a centre jump between if you like. 6:25
  7. Round 2: all six rope variations again; if you trip, just keep going. 7:25
  8. Rope on the floor: knee-up hurdles over it, then quick side-to-side jumps with feet together. 13:46
  9. Ice skaters over the rope on one leg at a time, then forward and back jumps keeping the body still. 15:22

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your elbows tucked and turn the rope with small wrist circles
  • Stay low, only a few inches off the floor
  • If you trip, just keep going; add a double bounce to slow down

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Knees takes loadrepeated jumping, butt kicks, skater hops
  • Ankles & feet takes loadrope jumping, hurdles, skaters, side jumps
  • Shoulders moveselbows tucked while turning the rope
  • Wrists & hands movessmall wrist circles turning the rope
  • Hips movesknee-up hurdles, skaters, heel touches
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Double bounce between jumps or plain skipping for any move; no rope needed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by MadFit; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety