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30 MATCHES
5 min · 8 blocks
A short rhythm check before the day begins.
beginner#beginner#single#rhythm
10 min · 14 blocks
Short attempts with generous resets for an established single bounce.
advanced#advanced#double under#technique
8 min · 18 blocks
Eight timed rounds for jumpers already comfortable with boxer steps.
advanced#advanced#boxer skip#technique
6 min · 10 blocks
Four manageable rounds of alternating knee lifts.
intermediate#intermediate#high knees#technique
15 min · 10 blocks
Fifteen minutes including four steady efforts and planned breaks.
intermediate#intermediate#single#rhythm
12 min · 14 blocks
A twelve-minute review of familiar footwork and rope skills.
advanced#advanced#criss cross#technique
7 min · 14 blocks
Practice a few clean jumps at a time, then deliberately reset.
beginner#beginner#single#rhythm
7 min · 12 blocks
Use sound as feedback for low, relaxed jumps.
beginner#beginner#single#rhythm
7 min · 12 blocks
Practice recovering calmly after a rope catch.
beginner#beginner#single#rhythm
6 min · 10 blocks
A brief, easy movement break with time to settle.
beginner#beginner#single#rhythm
7 min · 12 blocks
Build repeatable half-minute efforts.
beginner#beginner#single#rhythm
8 min · 12 blocks
Build from short efforts and return to the starting rhythm.
beginner#beginner#single#rhythm
8 min · 10 blocks
Practice steady singles without turning the session into a sprint.
beginner#beginner#single#rhythm
7 min · 14 blocks
Explore enough clearance without unnecessary height.
beginner#beginner#single#rhythm
8 min · 14 blocks
Six consistent work and rest pairs.
beginner#beginner#single#rhythm
8 min · 14 blocks
Introduce the weight shift in short, unhurried bouts.
intermediate#intermediate#boxer skip#technique
9 min · 12 blocks
Connect familiar boxer steps into longer passages.
intermediate#intermediate#boxer skip#technique
8 min · 14 blocks
Practice a smooth transition between two familiar patterns.
intermediate#intermediate#boxer skip#technique
8 min · 14 blocks
Choose a comfortable knee height and repeat it.
intermediate#intermediate#high knees#technique
8 min · 18 blocks
Short alternating-foot bouts with a full reset between them.
intermediate#intermediate#boxer skip#technique
8 min · 14 blocks
Brief crossings for jumpers who already control singles.
intermediate#intermediate#criss cross#technique
9 min · 12 blocks
Alternate familiar crossings with open-rope singles.
intermediate#intermediate#criss cross#technique
8 min · 14 blocks
Use a side swing as a deliberate break in the rhythm.
intermediate#intermediate#side swing#technique
7 min · 12 blocks
Connect a familiar side swing back into the rope.
intermediate#intermediate#side swing#technique
10 min · 18 blocks
Practice isolated doubles without demanding long sets.
advanced#advanced#double under#technique
9 min · 14 blocks
Try small groups of doubles with full recovery.
advanced#advanced#double under#technique
8 min · 10 blocks
Eight minutes with four relaxed one-minute efforts.
intermediate#intermediate#single#rhythm
9 min · 12 blocks
Climb from half a minute to a minute, then come back down.
intermediate#intermediate#single#rhythm
6 min · 10 blocks
A low-pressure session for a day when consistency matters more than volume.
beginner#beginner#single#rhythm
Run any of these in the app
Follow the routine here and use the iPhone app to count your jumps. Guided library timers are included in the upcoming app update.
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