Jump Rope — Steady
Demo video coming soon
How to Do It
Skip rope at a steady, sustainable pace, staying tall on the balls of the feet with small, quick hops and the wrists turning the rope (not the arms). Keep a relaxed rhythm and continuous breathing for the prescribed duration. Land softly and keep the knees and ankles springy throughout.
Why It Works
Sustained, low-to-moderate-intensity skipping develops aerobic capacity and the heart’s ability to deliver oxygen, while the repeated small hops build calf/ankle endurance, foot coordination, and reactive ankle stiffness through high-volume, low-impact contacts.
Hockey Transfer
Builds the aerobic base that supports recovery between shifts and sustained work across a game, plus the calf endurance and foot/ankle coordination and stiffness that support efficient, springy skating and quick feet.
Coaching Cues
- "Tall, on the balls of the feet"
- "turn the rope with the wrists"
- "relaxed, steady rhythm"
Common Mistakes
Big arm circles (instead of wrists); jumping too high (heavy contacts); tensing up; landing flat-footed
Progression / Regression
longer duration or faster steady pace
shorter bouts or step-throughs
Primary Muscles
Energy System
Aerobic
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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