Demo & instructions
Jump Rope High-Knee Skip
Also known as: High Knee Jump Rope, Sprint Skip
Instructions
Skipping rope with each knee driven up to hip height on every turn, like sprinting on the spot. It is a hard interval effort that combines rope coordination with high-knee running.
- Movement
- Locomotion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 15 sec – 2 min
Setup
- 1Hold the rope handles at hip height with the elbows tucked.
- 2Begin with a few easy alternating-foot skips to find the rhythm.
Execution
- 1Lift one knee to hip height as the rope passes under the other foot.
- 2Switch legs on every turn of the rope, keeping the torso tall.
- 3Hold the pace for the interval, then slow to easy skips or rest.
Breathing
Quick, even breaths; keep the shoulders relaxed.
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
