Eccentryx / Exercise Atlas / recovery
Jump rope
Rope one fist above head; elbows in; jump on balls of feet, barely off ground.
Muscles
- Primary
- calves
- Supporting
- abs, coordination
Mechanics
- Pattern
- ankle extension
- Equipment
- jump rope
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Calf spring mechanism — minimal energy expenditure per hop when efficient.
- Progression
- Double-unders (2 rope passes per jump); add duration; weighted rope.
- Regression
- Single-unders at slow tempo; alternate foot bounce.
Watch for
- Jumping too high — wastes energy; just clear the rope
- Arms flailing — wrists rotate rope, not elbows
- Landing flat-footed — all impact, no spring
Substitutions
- Assault bike
- Sprint repeats
- Box jump