Jump rope

Low-cost plyometric work for the triceps surae and the Achilles tendon. Use it as a leg warm-up or for conditioning; the hypertrophy stimulus is low.

• Compound
• Bodyweight
• Beginner

How to do it

• Minimal hop: just enough for the rope to pass
• The wrists turn the rope, not the shoulders
• Land on the ball of the foot, absorbing with the ankle
• Start with 30 s sets if you have never skipped

Sets, reps and tempo

Ranges: 30–90 s per set · 1–2 min rest

Tempo: Steady cadence; rhythm before height

Common mistakes

• Jumping far higher than needed
• Landing with a locked knee
• Stringing minutes together before the tendon has adapted

Muscles worked

Primary

• Calves

Secondary

• Quads
• Forearm

Alternatives

• Jump Squat
• Box Jump
• Jumping jack