Jump Rope – Advanced Soccer Fitness

JUMP ROPE – ADVANCED SOCCER FITNESS

© CoachingAmericanSoccer.com®

A jump rope routine for soccer players should focus on building endurance, agility, speed, footwork, and coordination – all key components for success on the field.  Jumping rope can also considered to be a form of “plyometrics.”  See CoachingAmericanSoccer.com, “Soccer Plyometrics.”

Types of Jump Ropes

Jump ropes run the gamut from children’s “fun” ropes, obtained from toy stores or on-line to serious ropes often used by boxers.  Children’s ropes often include 5 mm PVC plastic with short to medium solid handles, around 5 to 6 inches long.  Then there is basic nylon or cotton rope, which can be purchased at a hardware store and cut to size.  There are also weighted ropes, often made with metal cable.  In addition, there are “speed” ropes, designed for fast rotation.  (There can further be ropes with extraneous features, which generally should be dismissed.)

Beginners should have simple, inexpensive ropes, that they are willing to use.  The first consideration should be the length of the rope.  In general, it is recommended that the rope be approximately three-feet longer than the player’s height.  This can be accommodated by ropes with adjustable handles or by gripping the rope at appropriate spots, either by letting the ends dangle, by wrapping them around the hands or by tying knots.  Another way to get a proper length is by standing in the middle of the rope and then gripping both ends to under the armpits.  (See a further alternative below.*) The material the rope is made from is important to consider. For example, a heavy jump rope with the weight in the rope itself can provide more dynamic resistance and a better upper body workout.

Upon moving up to intermediate or advanced jumping, ropes can be tailored to the individual and to the workout desired.  This can include different lengths and the structure of the rope, such as the weight, density and thickness.  Weight can be characterized as “basic,” “weighted” (by amount), and “speed.”  Most jump rope cords weigh between 3 ounces and 2 pounds. Some weighted jump ropes can have weights in the handles as well as in the rope itself.  The density of a jump rope is important for how it cushions and absorbs impact when you jump. A jump rope that’s too thin or too light might not provide enough return on the swing.

Starting Out

Jumping rope should start by being performed standing on a solid base, generally a gym floor.  Beginners need a starting position that does not have distractions, or other jumpers, nearby.  There must be sufficient clearance all around, including above the jumper, for the rope to swing freely.  The jumper must wear good athletics shoes that are properly fitted and laced so that the feet will not move inside the shoes and that the shoes will not come off.  Jumpers must be shown that jumping is performed on the balls of the feet.  Proper technique includes – keeping the feet and legs relatively close together; landing softly; not jumping too high; bending the knees slightly; and, keeping the back, neck, and shoulders in a normal position.

Youth Beginners

Learn to jump without the rope. Put down removable tape on a floor, draw a chalk line on pavement, or just lay the rope down to create a straight line. Players are to jump back-and-forth over the line with both feet.  Players can then hop.  After that, players may skip over the line, jump from side-to-side, or incorporate any activity that gets them over and back, without hitting the line or rope.  Landings should be smooth, comfortable, and close to the line or rope.

A progression for very young children could next include the use of a “hula hoop.” The rigidity of the hoop removes the floppiness of a rope.  Players should place the hoop on the ground vertically in front of themselves, holding it with both hands at the top, spaced about six-inches apart.  Players are then to step into the hoop and loop it over their head from behind.  The step then becomes a hop or a skip as the motion improves.  Step into it, and bring it around their body so they can jump over it.

Add the rope.  Demonstrate and correct a proper grip on the rope. Have the player then hold the rope out in front, so that enough rope creates a line on the surface.  Direct the players to step over the rope line.  Have them step back.  Next, have them hold their arms behind them, like a “superhero cape flowing in the wind.”  Demonstrate and then direct them to forcefully bring their arms up and sling the rope over their heads, letting it hit and stop on the surface in front of them.  Direct them not to jump, yet, but to step over the rope and repeat.  They will want to start adding the jump.  Players can then be asked to perform the stop-and-jump faster. Coaches should delay full swings until players are consistently jumping over the rope with ease.

Full jump rope.  Start with the rope behind the feet. The hands should be just above the waist, about six-inches out to each side.  The swing is mostly from the wrists.  Swing the rope and jump just before the rope goes under the feet!  Remind youth to swing first and then jump, while landing in the same spot.  Players may swing the rope, jump over it, and then stop if they wish to.  This can then be repeated.  Swings need to be relatively slow at first.  Once timing starts to appear, add a second swing in succession. Swings should remain relatively slow.  Players may need to be reminded not to swing and jump at the same time, but to see the rope coming down and then jump.  As success is achieved, speed may be increased.

Older Beginners

The introductory steps for older beginners are actually the same as for youth.  It is equally important to get the right length for the rope based on height.  Oddly enough, older players who have never jumped rope before may become quickly frustrated if they don’t achieve immediate success.  After the basic instruction, these players should be allowed to practice at home, or otherwise not in a group setting, until they obtain a level of mastery that comfortably permits them to be placed back in a team setting.

Initial Set of Jump Rope Exercises

Jump rope exercises may be viewed on YouTube.

  1. Basic Two-Feet Jump

The most fundamental jump rope technique is the basic two-feet jump. You can start with this drill at any age. This drill requires that you stand and separate your feet approximately four inches apart to jump over the rope. You must maintain the same position even as you land on your feet.  Jump over the rope with both feet simultaneously and land softly in the same spot on the balls of the feet.  Try to keep the height of the jump to a minimum, just enough to ensure that the rope goes under and does not get caught in the feet.

  1. Alternating Foot Jump

Another common jump rope technique is the alternating foot step or the switching foot jump, also known as skipping. This jump requires you to alternate feet to leave the ground, like running in place. You need to time your jumps precisely.  You can modify your workout by speeding up your pace, or you can bring your knees closer together.

  1. High Knees Jump – Alternating Feet

The first high knees jump is a modification of the Alternating Foot Jump.  Jump while alternately bringing each knee up as high as possible, still mimicking a running-in-place motion.  (See below for the second version of the High Knees Jump – Both Feet.)

  1. Single-Leg Jump

The single-leg jump is a modification of the basic two-foot jump except that one foot is pulled up and slightly backward to get it out of the way of the rope.  This is done by simply flexing at the knee to bring the heel toward the buttock.  The flexion does not have to be extreme, just enough keep the foot high-enough off the floor for the rope to pass under.  Hope on one foot from three- to five-times and then switch feet.

  1. Single-Leg Jumps – One Foot Forward

The single-leg jump with one foot forward is a modification of the basic single-leg jump but, instead of one leg brought back, it is locked at the knee and brought off the floor from the hip.  In order to keep from catching the rope on the raised foot, the ankle is flexed to bring the toes toward the shin.  Jump on one foot for approximately 30 seconds, then switch feet.

  1. Side-to-Side Jump

The side-to-side jump is a modification of the basic two-feet jump.  Instead of landing in the same spot with each jump, the first landing should be approximately six-inches to the right and then the next landing approximately six-inches to the left (which would be the original starting position).  The jumper can imagine jumping over a line or an actual flat disc could be placed on the floor.  (Also known as Lateral or Skier jumps.)

  1. Double Under

The Double Under is another modification of the two-feet jump.  The technique requires the jumper to spin the rope beneath the feet twice with each jump.  The rope must be swung hard and fast and the jumper may need to jump a little higher than usual with each jump.  The double jump may be alternated with single jumps or performed repeatedly.

  1. Double Jump

The Double Jump is another modification of the two-feet jump.  The technique requires the jumper to jump twice using two fast bounces, with each swing of the rope. The rope may be swung a little slower and the jumper may not jump as high as usual in order to get in both jumps with each swing.

  1. The Boxer Shuffle

Imagine a boxer skipping around a ring during practice, shifting lightly on their toes, shifting their weight from foot to foot while bouncing.  For the boxer shuffle-routine, the jumper keeps a steady pace with the rope and then moves the feet around, imitating the movements of a boxer skipping in the ring.  The feet are kept some inches apart, weight can be shifted from side-to-side or front to back.  A little routine may be established that is repeated.

  1. Criss-Cross Rope Jump

Starting with a two-foot jump, cross the arms in front of the body as you jump, then uncross them on the next jump.  This criss-cross motion with the rope is performed by making a small “figure-eight” with one hand over the other at the wrist.

  1. Criss-Cross Feet Jump

Starting with a two-foot jump, cross and uncross the feet (roughly at the ankles) with consecutive jumps, placing the left foot in front of the right then the right foot in front of the left.  As a modification, the jumper can jump with one foot forward and the other foot back and then alternate the position of the feet between each jump.

  1. Speed Jumps

With a two-foot jump (or even a single-foot jump), spin the rope and jump as fast as possible.  This will require small, quick jumps and the jumper may have to modify (shorten) the length of the rope (and possibly their grip).  (Also known as Sprint jumps.)

  1. The Combination

Jumpers are encouraged to create their own routine that incorporates any or all of the techniques listed above in numbers 1-through-12.

Advanced Set of Jump Rope Exercises

  1. High Knees Jump – Both Feet

Jump while bringing both knees up as high as possible.  This technique strengthens the quadriceps and improves height for jump heading.

  1. Front to Back

Begin with the basic “two feet” position. After getting started, jump approximately six-inches forward and then six-inches backward (landing in the starting position) with each successive jump.  Use short jumps and then progress to longer jumps.

  1. Twists

Twist continuously while jumping.  This can be performed either while keeping the rope in a “relatively stable position” or while “taking the rope along.”  In keeping the rope relatively stable, jump and twist left 45-degrees, return to center, right 45-degrees, return to center and repeat; or, left 45-degrees, right 90-degrees, back to center; or, left 45-degrees, right 90-degrees, left 90-degrees, repeat, back to center.  In taking the rope along, twist in circles, half or full, clockwise or counter-clockwise.

  1. Side Swipe (Side Swing)

It should first be noted that this is more of a “trick’ with the rope than a complicated exercise.  Instead of swinging the rope under the feet, one hand is moved to the other side of the body (without releasing the rope) and then both hands are moved together to swing the full rope outside of one leg.  This can initially be learned by swinging the rope without jumping.  Then start with basic jumping. When comfortable, perform a side-swipe to either side and then return to a basic jump.  Follow this up by doing a side-swipe on the other side. Continue with side-swipe one side, jump middle, side-swipe other side, jump middle, and repeat.

  1. Side Swipe Criss-Cross

The sideswipe criss-cross is similar to the side swipe technique, but the jumper performs a criss-cross rope jump in the middle.  This should be practiced “slowly” at first and then speed can be increased.

  1. Squats

Start by practicing mini jump squats without the rope.  With feet slightly apart, go down into a squat position, just slightly lower than 90-degrees at the knees, and then come back up. Stay on the balls of the feet while performing the squat.  Perform a number of squats.  Transition to performing the squats with a small jump each with each rise. The jump should not exceed a few inches from the floor.  Introduce the rope.  The hands will need to be lifted to the head going down into the squat in order to reduce slack in the rope.

  1. The Grand Combination

Advanced jumpers are encouraged to create their own routine that incorporates any or all of the techniques listed above in numbers 1-through-19.

Sample Workouts

General Format (Adults)

Warm-Up (5-8 minutes)

  1. Basic Jump: 2 minutes of two-foot jumps, brief rest
  2. High Knees: 2 minutes, alternating legs, knees to waist, brief rest
  3. Side-to-Side Jumps: 1 minute, easy side-to-side, brief rest

 

Main Routine (20-30 minutes)

Perform 4 or 5 sets of exercises from above, rest between sets

Cool Down (6 minutes)

  1. Basic Jump: 2 minutes at slow pace, focusing on slowing breathing, rest
  2. Leg Stretches: Static stretch at least the calves, hamstrings, and quads; at least 30-seconds for each group for each for each leg

Beginners

For beginners, a workout can still follow the General Format, but should be modified to only be a total of approximately 10-minutes.  Focus on mastering the basic jump rope techniques and then to build some endurance. Start with shorter intervals, such as 30 seconds of jumping, followed by 30-seconds of rest.  Progress gradually to 1-minute jumping exercises followed by shorter intervals of rest, such as 25-, then 20-, then 15-seconds.  Being consistent with the program is significant.  It is better to do regular, shorter jump workouts over time than it is to sporadically increase to massive efforts.

Basic Jumping

Using the basic, two-foot jump:  15 jumps, rest; 20 jumps, rest; 25 jumps, rest; 20 jumps, rest; 15 jumps, rest.

Timed Jumping

Using the basic, two-foot jump:  15 seconds, rest; 20 seconds, rest; 30 seconds, rest; 20 seconds, rest; 15 seconds, rest.

Strength Training

20 seconds basic jump, rest; 20 seconds push-ups, rest; 20 seconds basic jump, rest; 20 seconds sit ups, rest; 20 seconds basic jump, rest.

Intermediate and Advanced (Jumps from 1-19 above)

(Consider using a weighted rope.)

 Strength Training

20 seconds jumping, rest; 20 seconds squat thrusts, rest; 20 seconds jumping, rest; 20 seconds body-weight squats, rest; 20 seconds jumping, rest.

Fitness

30 seconds jumping, rest; 30 seconds (different) jumping, rest; 40 seconds (different) jumping, rest; 40 seconds (different) jumping.  Rest at least 2 minutes.  Repeat a second set.

 Endurance

5 minutes “light intensity” jumping, 1 minute rest; 4 minutes “medium intensity” jumping, 1 minute rest; 3 minutes “high-intensity” jumping. Rest 5 minutes.  Repeat two more sets.

High-Intensity Interval Training (HIIT)

Here’s a sample High-Intensity Interval Training (HIIT) jump rope routine tailored for a soccer player. The focus is on improving cardiovascular endurance, agility, speed, and coordination, all of which are essential for soccer performance.  This workout blends cardio with agility and footwork, helping a soccer player increase stamina, speed, and coordination for game scenarios.

Total Time: 20-25 minutes

Warm-up (5 minutes)

 Jump Rope Basic Two Feet: 2 minutes at a moderate pace

  • Dynamic stretches (e.g., leg swings, hip rotations, arm circles): 3 minutes

Main Workout (15-20 minutes)

 Each interval consists of 40 seconds of work followed by 20 seconds of rest. Repeat the entire circuit 4 times.

  1. Basic Jump (40 seconds)
    • Jump with both feet together at a high speed.
    • Focus on smooth, controlled jumps to warm up.
  2. High Knees Jump (40 seconds)
    • Jump while bringing your knees up as high as possible.
    • Engages your core, mimicking the running motion used in soccer.
  3. Side-to-Side Jumps (40 seconds)
    • Jump from side to side, keeping your feet together like you’re skiing.
    • This improves lateral movement and agility.
  4. Single-Leg Jumps (40 seconds per leg, alternating each set)
    • Jump on one foot for 40 seconds, then switch to the other leg on the next round.
    • Builds stability and balance crucial for ball control and footwork in soccer.
  5. Speed Jumps Rope (40 seconds)
    • Sprint while jump roping, keeping the jumps fast and tight.
    • This enhances anaerobic capacity and simulates sprinting bursts during a soccer match.
  6. Criss-Cross Jumps (40 seconds)
    • Cross your arms in front of your body while jumping, then uncross on the next jump.
    • Enhances coordination and footwork.

Cool Down (3-5 minutes)

  • Slow Jump Rope: 1 minute
  • Static Stretching: Focus on the calves, hamstrings, quads, and hip flexors to prevent soreness.

Jump Rope Workout for an Advanced Soccer Player

This is an example of a one-week, day-by-day, jump rope workout designed to progressively increase in difficulty. This workout will help improve a soccer player’s footwork, agility, endurance, and cardiovascular conditioning.

Day 1: Foundation (15 minutes)

Goal: Build coordination and endurance

  1. Warm-up: 3 minutes light jumping, focusing on form
  2. Single jumps: 1 minute, rest 30 seconds (repeat 5 times)
  3. Side-to-side jumps: 1 minute, rest 30 seconds (repeat 3 times)
  4. Cool down: 2 minutes light jumps and stretching

Day 2: Footwork and Speed (18 minutes)

Goal: Improve agility and quick feet

  1. Warm-up: 3 minutes alternating single and side-to-side jumps
  2. High knees: 1 minute, rest 30 seconds (repeat 5 times)
  3. Lateral jumps: 1 minute, rest 30 seconds (repeat 3 times)
  4. Cool down: 2 minutes slow jumps and stretching

Day 3: Endurance and Rhythm (20 minutes)

Goal: Build stamina for continuous play

  1. Warm-up: 4 minutes mix of single jumps and high knees
  2. Continuous basic jump: 2 minutes, rest 1 minute (repeat 4 times)
  3. Alternate foot hops: 1 minute, rest 30 seconds (repeat 3 times)
  4. Cool down: 2 minutes light jumps and stretching

Day 4: Plyometric Power (20 minutes)

Goal: Increase power and explosiveness

  1. Warm-up: 4 minutes mix of single jumps and lateral jumps
  2. Jump squats with rope: 1 minute, rest 1 minute (repeat 4 times)
  3. Double-unders: 30 seconds, rest 1 minute (repeat 4 times)
  4. Cool down: 2 minutes slow jumps and stretching

Day 5: Agility and Control (22 minutes)

Goal: Focus on precise footwork for sharp soccer movements

  1. Warm-up: 4 minutes light jumping, alternating techniques
  2. Criss-cross jumps: 1 minute, rest 30 seconds (repeat 4 times)
  3. Quick feet alternating steps: 1 minute, rest 30 seconds (repeat 3 times)
  4. Cool down: 3 minutes slow jumps and stretching

Day 6: Speed Endurance (25 minutes)

Goal: Develop speed and quick recovery

  1. Warm-up: 4 minutes alternating single and high knees
  2. Sprint jumps (as fast as possible): 30 seconds, rest 1 minute (repeat 6 times)
  3. Continuous basic jump: 2 minutes, rest 1 minute (repeat 3 times)
  4. Cool down: 3 minutes light jumping and stretching

Day 7: Challenge Day (30 minutes)

Goal: Test endurance, coordination, and mental toughness

  1. Warm-up: 5 minutes mix of all techniques (single, high knees, lateral jumps)
  2. Continuous basic jump: 3 minutes, rest 1 minute (repeat 4 times)
  3. Double-unders: 1 minute, rest 1 minute (repeat 4 times)
  4. Cool down: 4 minutes light jumps and stretching

Notes:

  • Progression: Each day builds on the previous day, incorporating more intense intervals and advanced techniques.
  • Rest: Adjust rest times based on fitness level.
  • Form: Always prioritize proper form, especially when introducing new techniques like double-unders and criss-cross jumps.

Soccer Coaching Tips:

  • At any age, jumping rope can be more fun by adding music.
  • After getting comfortable with jumping in general, definitely check into weighted and speed ropes.
  • Jumping rope is perfect for rainy days when a practice may be forced to be indoors.
  • For full teams, thicker nylon rope may be purchased in bulk and then cut to size.  Ensure that the ends are sealed.

__________

*Height of Jumper Approximate Length of Rope
< 4’ 6’
4’ – 4’ 9” 7’
4’ 10” – 5’ 3” 8’
5’ 4” – 5’ 11” 9’
6 – 6’ 6” 10’
6’ 7” > 11’

© Copyright, John C. Harves