Exercises you can do to improve your jump rope technique (both at home and in the gym)

I often get asked what exercises people can do to improve their jump rope performance.

But, it’s a tricky question to answer because everyone’s situation is different: some people do lots of other types of movement, while others focus solely on jumping rope. Some have gym memberships with access to lots of equipment, while others prefer to work out at home. And some might have been active all their lives, while others are just getting started.

So, it’s really hard to give a definitive answer! However, I’m sharing some exercises I like to do at home and in the gym to supplement my jump rope training and help strengthen my body to prevent injury.

Leg exercises to improve jump rope performance

Adding leg exercises to your workout routine can really improve jump rope performance, developing speed, strength, and balance from the ground up.

For me, exercises that work my quads are crucial in my all-around training, because having strong quads helps support my knees while I’m jumping.

I personally love using the leg extension machine in the gym. But, if you don’t have access to one, you can work your quads at home by doing bodyweight squats.

And, if you’re able to, you can progress your bodyweight squats to squat jumps. These are great for explosiveness and reactivity, and get you used to the feeling of your feet pushing off the ground.

Improve your jump rope technique by strengthening your calves and ankles

When considering how to strengthen your legs for better jump rope technique, don't forget to target your calves and ankles.

I spend a lot of time focusing on strengthening the muscles and tendons in these areas to ensure that they are primed for jumping.

Calf raises are a great exercise for this. Some gyms have special calf-raise machines, but you can do this movement just as well at home using a wall or furniture for stability.

I also like to make sure that my ankles are supple and mobile by doing mobility exercises (these are a great way to warm up for a jump rope session, too). Sit down and move your ankles in circles, backwards and forward, up and down. A great way to take your ankles through the full range of motion (and to give your brain a bit of a challenge) is to write the alphabet with your feet.

Core and stability exercises for jump rope

Having a robust core helps you stay strong, stable, and balanced, which is important in a sport like jump rope, where different parts of your body are often moving in different directions!

One of the best exercises to improve jump rope performance is planks, which you can modify according to your ability. They activate your upper body, core, and glutes simultaneously and make you think about staying in a stable position. These will help you with your jump rope form, so you can stay upright and maintain a nice, straight posture.

Non-impact jump rope drills to improve your rhythm

Of course, I also like to add some jump rope drills to my workouts!

Penguin Jumps are my go-to. They teach you the all-important jump rope rhythm, and are also a great way to get your body warmed up for any other form of exercise.

There are loads of other non-impact jump rope drills on the Fancy Feats app, which you can either add to other workouts if you’re doing different forms of exercise or do solely as part of your jump rope training. Either way, they’ll be super helpful in your jump rope journey!

The best exercises to improve jump rope performance

By incorporating these exercises into your routine, you can strengthen your core and legs for better jump rope technique, enhance your calf and ankle mobility, and improve your overall performance.

But, as always, avoid doing too much exercise and give your body plenty of time to rest and recover. Overdoing it (either with jump rope or other activities) could lead to injury and undo all of your hard work.