Choose your next step
A plan for your practice.
Start with the basics, build a repeatable habit, or spend focused time on rope control, footwork, intervals and tricks. Preview the complete schedule before choosing.
Back to the learning library →beginner · 4 weeks · 3 sessions per week
Jump Start: 4-Week Beginner
Start from zero and build a solid jump-rope foundation in four gentle weeks. Three short sessions a week — perfect if you've never really jumped before.
12 sessions · 5 min to 12 min per session
Preview the sessions →beginner · 4 weeks · 5 sessions per week
4-Week Habit Builder
Build a repeatable jump-rope routine with five short sessions a week for four weeks. Timed practice days alternate effort and rest; each week ends with a relaxed session. Take breaks whenever you need them.
20 sessions · 5 min to 9 min per session
Preview the sessions →intermediate · 6 weeks · 4 sessions per week
Cardio Burn: 6-Week
Six weeks of interval training to torch calories and build serious wind. Four sessions a week of work/rest rounds that scale up as you get fitter. Best once the basics feel easy.
24 sessions · 8 min to 13 min 50 sec per session
Preview the sessions →intermediate · 6 weeks · 3 sessions per week
Trick Builder: 6-Week
Go from steady bouncing to a real bag of tricks. Six weeks, three focused sessions a week, each building toward crossovers, double bounces and your first double under.
18 sessions · 3 min to 10 min per session
Preview the sessions →beginner · 3 weeks · 3 sessions per week
Rope Control: 3-Week Practice
Explore side lanes, planted catches and side–open phrases in short sessions. Begin with familiar basic bounce and review the linked lesson before trying a new route. Repeat or simplify any day; leave space around the rope and take breaks whenever needed.
9 sessions · 8 min per session
Preview the sessions →beginner · 4 weeks · 3 sessions per week
Footwork Routes: 4-Week Practice
Rehearse skier and bell patterns, connect familiar entries and exits, then choose a short footwork sequence. Begin with comfortable basic bounce. Use shadow rehearsal or familiar steps when a route is unclear; spread sessions across the week and take breaks whenever needed.
12 sessions · 8 min per session
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