Jump Rope Training Progression

1 week1.Baseline Fitness/Skill

1-2 weeks2.Master Jump Techniques

1-2 weeks3.Aerobic Conditioning Baseline

2-3 weeks4.Increased Conditioning

2-4 weeks5.Sports Conditioning

2-3 weeks6.Pre-Sprint Programs

7.Sprint Programs

8.Appendix: Rope Jumping Test

1.Baseline Fitness4-5 days/week for1 week

  • comfortable speed
  • use bounce step and alternate –foot step techniques
  • work up to at least 150 jumps without a catch
  • 3 – 5 minutes in duration

2.Master Jump Techniques4-5 days/week for 1 – 2 weeks

  • focus on skill, not rope speed
  • high knee, side straddle, front straddle, skier’s jump, bell jump, half twister, full twister, x-foot cross, forward shuffle, butt kicks, heel to toe
  • work up to 5 minutes duration

3.Aerobic Conditioning Baseline4-5 days/week for 1 – 2 weeks

  • 5 minutes continuous
  • use bounce and alternate-foot step techniques
  • add other jump techniques as phase progresses
  • pace is 160 – 180 rpm
  • rope jumping test at the end of phase – see appendix

4.Increase Conditioning4-5 days/week for 2– 3 weeks

  • gradually increase session duration by 30 – 60 seconds each session
  • goal is 10 minutes without a catch @ 160 – 180 rpm
  • mix in all jump techniques

5.Sports Conditioning Phase3 days/week for 2 – 4 weeks

  • start with 5 minutes sessions using most basic jump techniques
  • perform 15 – 30 second sprint sets throughout session
  • work : rest = 1 : 1, progress to 2 : 1
  • pace ranges from 160 – 180 rpm (rest) up to 220 rpm (work)
  • gradually increase session duration to 10 minutes while introducing the remaining jump techniques
  • rope jumping test at the end of phase – see appendix

6.Pre-Sprint Programs3 days/week for 2 – 3 weeks

  • athlete must have training baseline of at least 100 jumps in 30 seconds or 200 jumps in 60 seconds
  • use alternate-foot technique
  • sessions should last 5 – 10 minutes
  • establish 24 hour rest periods between sessions

Basic Pre-Sprint: Each set should equal or exceed baseline score

Work / Rest / Intensity
50 reps / 30 seconds / 180 - 200 rpm
repeat 3 times
75 reps / 45 seconds / 180 - 200 rpm
repeat 2 times
100 reps / 60 seconds / 180 - 200 rpm

Intermediate Pre-Sprint: Each set should increase in intensity

Work / Rest / Intensity
100 reps / 60 seconds / 180 - 200 rpm
repeat 3 times
75 reps / 45 seconds / 180 - 200 rpm
repeat 4 times
50 reps / 30 seconds / 180 - 200 rpm
repeat 2 times

7.Sprint Programs3 days/week

  • use alternate-foot technique
  • sessions should last 5 – 10 minutes
  • establish 24 hour rest periods between sessions

Basic Sprint: Each set should equal or exceed baseline score

Work / Rest / Intensity
30 seconds / 30 seconds / 180 - 220 rpm
repeat 5 times
Include 10 second bursts greater than 220 rpm throughout work periods

Intermediate Sprint: Each set should equal or exceed baseline score

Work / Rest / Intensity
60 seconds / 60 seconds / 180 - 220 rpm
repeat 5 times
Include 10 second bursts greater than 220 rpm throughout work periods

Advanced Sprint 1: Each set should equal or exceed baseline score

Work / Rest / Intensity
90 seconds / 60 seconds / 180 - 220 rpm
repeat 5 times
Include 10 second bursts greater than 220 rpm throughout work periods
Decrease rest periods between sets after week 2

Advanced Sprint 2: Each set should equal or exceed baseline score

Work / Rest / Intensity
120 seconds / 60 seconds / 180 - 220 rpm
repeat 5 times
Include 10 second bursts greater than 220 rpm throughout work periods
Decrease rest periods between sets after week 2

8.Appendix: Rope Jumping Test

30 Seconds Test

  • use alternate-foot technique
  • jump as many times as possible in 30 seconds
  • perform three (3) trials
  • rest 30 seconds between trials
  • baseline score = average of 3 trials