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Calves · Intermediate

Jump Rope Single Leg

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

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Jump Rope Single Leg demonstration

Exercise overview

Training details

CalvesTibialis Anterior

Equipment

Jump Rope

Sets × time

3 × 40 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Begin with the rope turning smoothly and balance on one foot.
  2. 02Hop lightly on that foot as the rope passes under you.
  3. 03Keep the standing knee soft and the torso tall.
  4. 04Use the wrists to turn the rope rather than the whole arms.
  5. 05Complete the assigned repetitions or time, then switch legs.

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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 High KneesRelated 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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