Personal Trainer, Strength Coach, Performance Specialist

Instructions and effects for the Split Jump Roping exercise

Similar Exercises

1-2-3 Jumps
3-point one leg hip thrusts
4-Star Jumps
Ankle Jumps
Assisted Bodyweight Squat
Assisted One-Leg Squat
Bodyweight Squat - Partial
Bodyweight Sumo Squats Full Range
Box-Squat Jumps
Broad Jump
Calf squats
Carioca
Curtsy lunges
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Depth Jumps
Donkey Ankle Bounce
Double Leg Bounding
Hip Thrusts - Feet Elevated - Bodyweight
Hip Thrusts - One Leg Elevated - Bodyweight
Hurdle Barrier Jump
In and out foot rotation squats
Iso-Balistic On-Box Jumps
Iso-Ballistic Jump Squat
Jump Squats - Rythmic, 1/4 Depth
Jumping Jacks
Jumping lunge
Knee-To-Chest Tuck Jumps
Lateral Cone Jumps
Lateral Shuffle Splits
Leaning RDL
Low Squat Ankle Jump
Lunge - Bodyweight
On Box Jump With 3-Step Lead In
One-Leg Depth Jumps
One-Leg Hops
One-Leg Jump Roping
One-Leg On-Off Box Jumps
One-Leg Step-Up Jump
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Power Skipping
Reverse Lunge - Bodyweight
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Seal Claps
Slalom Jumps
Split Squat - Bodyweight
Squat - Deep, Bodyweight
Star-Jump
True One-Leg Squat
Two-Leg Jump Roping
Vertical Shuffle Splits

Required Equipment

Jump Rope

Muscles Used

Adductor Magnus
Biceps Femoris
Flexor Digitorum Longus
Flexor Hallucis Longus
Gastrocnemius
Gluteus Maximus
Gluteus Medius
Peroneus Brevis
Peroneus Longus
Plantaris
Rectus Abdominis
Rectus Femoris
Semimembranosus
Semitendinosus
And Others...

Muscles Used

Adductor Magnus
Biceps Femoris
Flexor Digitorum Longus
Flexor Hallucis Longus
Gastrocnemius
Gluteus Maximus
Gluteus Medius
Peroneus Brevis
Peroneus Longus
Plantaris
Rectus Abdominis
Rectus Femoris
Semimembranosus
Semitendinosus
And Others...

split jump roping

Instructions

Movement: Skip rope on two feet, cycling your feet so that one foot moves in front of you while the other moves behind. Land on both feet simultaneously and shoot for quick rhythmic bounces.

Training Impact

Muscle Roles in split jump roping

Movement in Sagittal Plane