Jump Rope — Intervals
Demo video coming soon
How to Do It
Alternate harder, faster skipping bursts with easier recovery skipping (or rest) on a prescribed work-to-rest ratio — fast skipping for a set time, then easy skipping or rest, repeated. Push the pace on the work bouts and recover on the easy ones. Stay on the balls of the feet with efficient wrist turns throughout.
Why It Works
Interval skipping alternates higher-intensity efforts that tax the glycolytic and aerobic systems with recovery, training both anaerobic capacity and the aerobic system’s ability to recover between bursts; develops conditioning across intensities with low joint impact.
Hockey Transfer
Mirrors the interval nature of hockey — bursts of high effort with brief recoveries; trains both the anaerobic capacity for hard bursts and the aerobic recovery between them, supporting repeated high-intensity shifts.
Coaching Cues
- "Fast and crisp on the work bouts"
- "recover on the easy skips"
- "stay light and efficient"
Common Mistakes
Not pushing the work bouts hard enough; heavy/sloppy skipping when fatigued; inadequate recovery; big arm motions
Progression / Regression
longer/harder work or shorter rest
shorter work, longer rest, or steady skipping
Primary Muscles
Energy System
Glycolytic / aerobic (mixed)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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