Jump rope drills that everyone should do to improve technique

Whether you're just getting started or have been jumping rope for years, incorporating jump rope drills into your training is essential.

These targeted exercises will help you:

• Improve jump rope technique
• Build rhythm and coordination
• Warm up effectively for training sessions
• Progress your skills on low-energy or rest days

Let’s break down the best jump rope drills you can add to your practice, regardless of your skill level.

The best jump rope drills to improve technique

These are the best jump rope drills for mastering your technique, whether you’re learning the Basic Bounce or a super-complex skill like the TS.

Penguin jumps

Great for: Improving jump rope rhythm and coordination

This is one of the simplest yet most effective jump rope drills for beginners, and is crucial for mastering timing and form.

To perform this drill, jump up and down (while staying on the balls of your feet) and tap your thighs at the top of each jump.

The tap mimics the movement of flicking the rope down and under your body in a full jump.

Jumps with flick-downs

Great for: Jump rope wrist technique and rope timing

These are similar to penguin jumps, but instead of tapping your thighs, you flick your hands and wrists down to the floor at the top of each movement.

Imagine holding the handles of your rope when you do this: you should be pointing your hands to the ceiling when your feet are on the ground, and to the floor when you’re at your highest point.

These are a great jump rope drill for technique development and are something I recommend you return to regularly (they’re also excellent as part of a warm-up!).

Rope swings

Great for: Jump rope arm and hand positioning

These are a brilliant, non-impact way to get used to the correct arm and hand position.

Grab both handles of your rope in one hand, and practise swinging it parallel to your body.

Make sure you try this with both hands (or, even better, if you have two ropes, you can do it with both arms simultaneously!).

Non-impact movements like this are also awesome when your legs are tired, but you still want to do something. You can make a lot of progress just by drilling on your rest days.

Toe catches

Great for: Jump rope length and awareness

Try doing a normal rope swing, over your head, as if you were going to do a Basic Bounce. But instead, stay on the floor.

If you can catch the rope under your toes, it’s a good indication that your arm position is correct and that the rope is the right length for your body; both are crucial for anyone trying to improve jump rope technique.

Once you’ve mastered this, you can try a toe-catch ladder: one toe catch, one basic bounce; one toe catch, two basic bounces; one toe catch, three basic bounces, and so on.

How to use jump rope drills on rest days

Jump rope is a much lower-impact activity than many sports, but, like any exercise, doing too much of it can lead to injury.

So, while I know you’ll be keen to do as much as possible, make sure you set a target of having a couple of days a week where you don’t jump.

You can still make progress on these days though, believe it or not, by doing some of the rest day drills on the Fancy Feats app.

These low (or even zero!) impact drills help you learn the correct jump rope technique and form without putting any stress on your body. They’re actually really important, and you’ll see that all of my video tutorials on the skill map start with these drills.

Practising non-impact drills like rope swings and flick-downs can reinforce muscle memory and keep your jump rope technique sharp without overloading your body.

Jump rope drills belong in every training programme

Whether you're just starting out or building advanced skills, jump rope drills are essential for improving technique, speed, and consistency – even on those days when your body needs a bit of rest and recovery!

Start with simple drills, stay consistent, add them to your warmups, and you’ll see real progress.