Conditioning

Jump Rope — Alternate Foot Step

by Jace

The rope step boxers live on — the same breathing work as the basic bounce with more coordination to chew on.

How to do it

  1. Jog in place under the rope — one foot lands, then the other.
  2. Stay low: the rope only needs a couple of centimetres of clearance.
  3. Wrists turn the rope, shoulders stay quiet, knees soft on every landing.
  4. Count rounds, not perfect reps.
Jump Rope — Basic BounceCalves · Beginner · 4 × 45 sJump Rope — Double UnderCalves · Advanced · 5 × 30 sKneeling Ankle RockCalves · Beginner · 2 × 10Machine Calf RaiseCalves · Beginner · 3 × 15Seated Calf RaiseCalves · Beginner · 3 × 15Standing Calf RaiseCalves · Beginner · 2 × 15

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Jump Rope — Alternate Foot Step — how to do it, muscles worked ·…