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Calves · Intermediate

Jump Rope High Knees

Plyometric lower-body drill developing power, rhythm, and landing control.

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Jump Rope High Knees demonstration

Exercise overview

Training details

CalvesHip FlexorsCore

Equipment

Jump Rope

Sets × time

3 × 40 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Begin jumping rope with a light rhythm.
  2. 02Raise the knees higher toward the front as the rope passes under the feet.
  3. 03Keep the torso tall and the elbows close to the body.
  4. 04Land softly and stay on rhythm instead of stomping.
  5. 05Continue for the assigned time or repetitions. Then ease to a stop.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionJump RopeRelated variationJump Rope Single LegRelated variationSide to Side Jump RopeRelated variationDouble Under Jumps

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteJumping JacksComparable substituteBox Toe TapsComparable substituteSide to Side Box Shuffle

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