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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
  • Also trains conditioning as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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