Perform each exercise in this set for 2 minutes with 1-minute rest periods in between. The Routine: Plyometrics line jumps Basic jump rope Boxer’s jump rope High knees in place jump rope Running jump rope The Exercises: Plyometrics Line Jumps Lay your jump rope on the floor in a straight line and stand in the middle with your feet together. Hop over the rope and back, keeping your feet together. Pump your arms up and down from your waist to your chest, alternating sides. Basic Jump Rope Start with the jump rope behind your back and stand with your feet together. Whip the jump rope over your head and lightly jump about 3 inches off the ground, sweeping the rope under your feet, landing on your toes. Establish a rhythm and repeat these motions continuously. Boxer’s Jump Rope Start out doing the basic jump rope exercise. Once you get your rhythm down, kick your right foot out as you jump over the rope, while landing on your left foot. When the rope comes around again, kick your left foot out and land on your right foot. Repeat in a continuous motion. High Knees in Place Jump Rope Start out doing the basic jump rope exercise. Once you get your rhythm down, start jogging on the spot as you jump over the rope. Lift your knees higher until you are doing high-knees as you jump over the rope. Running Jump Rope Make sure you have enough room to perform this exercise. A 60-meter straightaway is ideal. This is essentially the same exercise as the high-knee jumping rope, but you’ll be running forward instead of jumping in place. Run forward about 60 meters, then back. After some practice, try running backwards and jumping rope at the same time.