Jump Rope Training Video – Prevent Injuries & Improve Athleticism In Just 3 Minutes

By Joe Haefner

Here is a great 3-minute, jump rope workout. This is a great jumping workout for beginners and a great warm up for more advanced athletes.

Jump Rope Workout

  1. Jump forward & backwards
  2. Jump laterally both directions.
  3. Rotational (transverse) jumps w/ toes pointing in on landing.
  4. Hops (forward and backward).
  5. Lateral hops both directions.
  6. Rotational (transverse) hops.

Go about 5 to 15 yards in each direction based on the level of the athlete.

Key Points:

  • Toes up in dorsiflexion
  • Spend little time on the ground.
  • Soft landing.
  • Use wrists and forearms to turn rope.
  • Keep shoulders relaxed.

Benefits to Jump Rope Training:

  • Strengthen & warm up foot and ankle.
  • Improves jumping and landing mechanics.
  • Promotes good posture.
  • Prevents injury.
  • Improves coordination.
  • Improve rhythm. Can’t have a great crossover without great rhythm.

Not to mention, the athletes seem to enjoy it when challenged and progressed properly.


  1. Tim — May 13, 2010 @ 1:43 pm

    Nice. Definately worthwhile.

  2. wael — June 3, 2010 @ 3:03 am

    Thank you for this information to a video Raju

  3. Coach PAS — June 6, 2010 @ 8:35 am

    This really is exciting. Can’t wit to use these jump rope drills with my girls. No only will it provent injury, and speeding up movements. I think this could help with thier jumping hight in rebounding. I’m adding this to my work outs as a dailey warm-up, after dynamics and stretching.

  4. Tanveer — July 5, 2010 @ 11:37 am


    I am really sorry to say but this is complete BS when compared to buddy lee’s jump rope program. That one actually helps.

  5. Coach Cortez — February 23, 2013 @ 3:40 pm

    I love it. I always have been a big fan of jumping rope for basketball training.

  6. Keener Tippin — November 13, 2013 @ 4:34 am

    We already do rope training but this is a new element we can add with our girls.

  7. Danny Lew — December 5, 2018 @ 11:30 pm

    Jumping rope is one of my favorite activities, The cardio really gets me going. Thanks for the awesome suggestions!

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