Alternate Foot Jump

1. Stand with your feet shoulder-width apart, knees slightly bent, holding the jump rope handles in each hand. The rope should be resting behind your heels.
2. Your arms should be down at your side. Tuck your elbows into sides and raise your hands so that your forearms are parallel to the ground.
3. Raise your right foot off the ground slightly so that you are standing on your left foot. This is the starting position.
4. Swing the rope overhead and begin jumping over the rope, lifting one foot off the ground while the other remains on the ground.
5. Quickly alternate the movement of each foot, jumping over a rope with each rotation.

1. Keep your movements light and stay on the balls of your feet to reduce impact.
2. Engage your core muscles to help maintain balance and stability.
3. Ensure that your arm movement is consistent and coordinated with the jumping motion.
4. Keep your gaze straight ahead to maintain proper posture and balance.
5. Try to maintain a steady and rhythmic pace throughout the exercise.

Easier

• Instead of jumping, perform a low-impact version by using an imaginary rope, lifting one leg off the ground at a time while swinging the arms.

Harder

• Increase the intensity by incorporating faster and more intense leg movements.