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All calves exercisesCalves · Home

Jump Rope

Elastic bounce trains reactive calf strength.

BeginnerJump rope5 × 60 s
Jump Rope demonstration thumbnail — Jump Rope For Beginners - Form Fundamentals | Start Here Pt. 2
CalvesJump rope

Jump Rope

Demo · Jump Rope Dudes

Verified Jump Rope demonstration by Jump Rope Dudes. Click to play.

How to do the Jump Rope

  1. 1Ball of foot
  2. 2Small hops
  3. 3Wrists spin the rope

Benefits of the Jump Rope

  • Builds strength and size in the calves explosively, training power as well as size
  • Develops conditioning alongside the strength work
  • Simple equipment, high return — easy to program anywhere
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services