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This jump rope workout is designed for anyone who is looking to increase their speed and agility by training their fast twitch muscles to be more explosive while at the same time greatly improving their cardio as well.

So whether you are an athlete, runner or just simply someone who loves fitness and wants to improve their overall coordination, this workout is for you.

A jump rope workout could, and should, be a key component to any great speed training regimen. In fact, most speed and agility trainers heavily utilize jump rope workouts for their clients and for good reason. When you jump rope, you are working every muscle of your body in a quick, explosive manner. By doing so, you are improving your fast twitch muscles, overall cardio endurance and coordination.

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Also, whereas ladders, cone drills and almost every other form of speed and agility training exercise require an outdoor field or large indoor workout space to perform, jumping rope can be done anywhere and at anytime, regardless of the amount of space you have to work or the weather. So as long as you have a small place to work, either inside or outside, you can complete this workout.

Not to mention, jump ropes are the most cost efficient workout item you can possibly buy for speed and agility training. As long as you have $5 to spare, you can get a jump rope that works great.

So if you’re a basketball player trying to improve your fast break speed, a football player trying to get an explosive edge over your opponent or a track star who wants to improve on their 4 x 4 time, you should be utilizing a jump rope to help you gain the needed edge over your opponent.

Now if you’re serious about being in the best shape you can possibly be in, keep reading, invest in a jump rope and try this jump rope workout for speed.


Invest in a Quality Jump Rope

If you already own a jump rope, then you are all set. If not, then be sure to pick one that works for you. A few things to consider when choosing a jump rope are:

  • What size is the jump rope? Is the Jump Rope Adjustable? To find out what size jump rope works best for you, check out our Sizing Guide for reference.

  • Does the jump rope have a comfortable grip?

  • Is the jump rope durable?

For speed training, I would recommend a jump rope that has lightweight handles and a lightweight cable. This will allow you to rotate the jump rope faster and work on quick twitch explosions as you jump rope. If you are not afraid of more of a challenge and don’t mind fighting fatigue in your arms, you can try a slightly weighted jump rope as well. However, if you are a beginner I would recommend starting with a lightweight jump rope as this workout involves speed jumps, double unders, and yes - even triple unders!

If you’re in need of a jump rope, be sure to check out our Rope City Jump Rope Collection. If you want to consider other brands or compare our ropes with other brands, check out this extensive list of 24 of the best jump ropes on the market.

Now let’s get started!

Warm Up

Frankenstein's - For this warm up exercise, you will start standing straight up with your arms out in front of you. As you begin, you will kick your left foot up to your right hand and then your right foot up to your left hand. Kick soft at first to prevent pulling a muscle and stretch further with each progressive kick. Continue this process for 8-10 kicks.

Windmills - Windmills are another walking stretch. You will begin by bending down with your right leg straight and your left leg swinging up towards the sky. Touch your right foot with both hands and then return to position. Then step with the left leg and stretch by swinging your right leg up. Continue this process for 8-10 reps.

Jumping Jacks: Jumping Jacks will allow you to get your blood flowing and feeling comfortable with the jumping motion. Start with your feet close together and arms by your side. Begin to jump, with your feet landing a little more than shoulder width apart. At the same time, raise your arms over your head. Then jump again, landing once again with your feet close together and your arms by your side. Continue this for thirty seconds.

If you want a more extensive jump rope workout for speed warm-up, check out these dynamic warm up drills.

The Workout



Basic Jump Acceleration

45 Seconds

Running Man

45 Seconds


45 Seconds

Single Leg Front to Back - Left Leg

45 Seconds

Single Leg Front to Back - Right Leg

45 Seconds


45 Seconds

Speed Steps

45 Seconds

Short Sprints

45 Seconds


45 Seconds

Double Unders

45 Seconds

Triple Unders

45 Seconds


The Exercises


Exercise 1. Single Under Acceleration


For single under acceleration, you will start by doing a basic jump at a slow to moderate pace. As you get further into the exercise and more time passes, you will begin to speed up your intensity until you are going as fast as you can. So for the first ten seconds you will be at a slow pace, then a moderate pace for the next ten seconds, then to a fast pace for the next ten and finally to as fast as you can for the last 10-15 seconds.


Exercise 2: Running Man

For running man, you will begin with one foot in front of you and one foot behind you. As you begin to jump, you will leave your front foot forward and your back foot behind you, so there is no alternating with this exercise. With each jump, you will shift your weight from your back foot to your front foot, similar to the running in motion. Try and get into a rhythm. If you feel like switching your feet, then go for it.


Exercise 3. Single Foot Front to Back - Left Leg


For single foot front to back, you will begin with your right foot off the ground and your left foot on the ground. As you start the exercise, jump forward on the first jump completing a basic single under, and then jump backwards on the next single under rotation. Remember to keep your right foot off the ground through the entirety of the exercise, and be sure to go at a comfortable pace, keeping your balance as you do the exercise.


Exercise 4. Single Foot Front to Back - Right Leg


This exercise should always be completed immediately after the left leg single foot front to back exercise to ensure you maintain good balance and body symmetry. The same technique applies with this exercise as with the left leg front to back. Start with your left foot off the ground and as you begin the exercise, jump forward on the first rotation and backwards on the second rotation. Be sure to go at a comfortable pace and keep your balance as you do the exercise.


Exercise 5: Speed Steps


Jump rope speed steps are pretty simple in theory but can be difficult to perform at first for many. For speed steps, start in a basic jump position, and then as you begin pass one leg at a time over the rope as it travels underneath you. If this sounds like a skipping motion it’s because that’s more or less exactly what it is.


Exercise 6. Short Sprints


For short sprints, you will start out by doing basic jump rope sprints while standing in place. To do these, you will jump rope in a running motion, having one foot off the ground at all times while staying on your toes. As you get comfortable you will do a quick sprint forward for four to five steps then backpedal slowly back to where you started. Continue this process for the entire 45 seconds.


Exercise 7. Double Unders


The most common and sought after jump rope exercise, double unders are more of a test of jump rope ability than a desired workout exercise. The concept is simple: It is a basic jump except the rope has to cross under you twice before you feet hit the ground. In order to complete a double under, you must jump high off the ground and rotate the rope as fast as you can.

Exercise 8. Triple Unders


For triple unders, you will start in a basic jump position. The goal with this exercise is to jump and pass the rope underneath your feet three times before your feet hit the ground again. For most beginners, double unders are quite challenging, so triple unders will definitely not be easy for even the more experienced jumpers. As this exercise begins, start by doing a few double unders before progressing into your triple unders.


The Variations

Variation 1. Fast Skip


For this exercise, you will start with one foot slightly in front of the other. As you begin the exercise, you will jump over the rope with one foot landing and the other foot lifted slightly off the ground. On the next rotation, you will switch feet and land in the opposite position. The “Fast” in Fast Skip is not silent; therefore you will need to build up as much speed as possible during this exercise to get the most out of it.


Variation 2. Double Under Scissor Kicks


This exercise is a variation of both the scissor kicks and double unders and is pretty self explanatory. You will start with one foot in front of the other in a scissor kick position and as you begin to jump, pass the rope under your feet twice while doing a scissor kick, bringing the foot in the back forward and the foot in the front backwards. If you struggle with these, start by doing single under scissor kicks and progress into double unders as you become more comfortable.


Variation 3. Switching Foot Single Jump


This exercise is an alteration of the single foot jump. You will start by treating it like a single jump exercise, but instead you will switch feet on each jump, shifting from your left foot to your right foot on every jump. This is a true test of balance and coordination and great for boxers who rely on such attributes.


Variation 4. Lateral Jumps


Lateral jumps are also a very simple variation to the basic jump and front to back jumps. The objective here is to hop with both feet from left to right with each jump. Be sure to keep your feet together as you jump. With this exercise, it is important to keep your balance, so go at a comfortable pace and really focus on your technique.


Cool Down

Hamstring Stretch: For this stretch, you will start standing straight up with your chest bent over your knee and your right leg completely straight in front of you with your toes pointed up. Also keep your hands on your hip during the stretch. You will then bend your left knee and lower your body. Hold this stretch for 8-10 seconds then switch and stretch the other. Repeat this stretch three times for each leg.


Quad Stretch: While standing straight up, grab your left foot with your left hand and pull towards your butt. Hold the stretch for 30 seconds and then switch and stretch the other foot for 30 seconds. If you start to lose balance, consider holding onto a chair or against a wall while you stretch.


Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.


You’re Finished!

Hopefully you decided to try this jump rope workout for speed and gained that needed edge over your opponent. If you are a long distance runner and want to try a jump rope workout for distance runners, try this jump rope workout for runners.

If you are an athlete that wants a more athlete specific workout, try our jump rope workout for athletes. If you are a CrossFit Athlete, be sure to check out our jump rope workout for CrossFit.

We hope you enjoyed this workout. Remember the number one commonality of all great athletes is hard work. So as amazing as this workout is, make sure to give it all you have all of the time and be the absolute best you can be at whatever it is you are doing.

If you enjoyed this article, be sure to leave a comment below.

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