Jumping strengthens your legs. Jumping rope is a fun way to improve and vary your jumps, and improve the muscles in your legs. As you prepare for the jump, your ankles, knees and hips flex. During the jump, your ankles flex in the opposite direction and your knees and hips extend. Any time a joint flexes or extends, muscles contract and release to control the movement. Because jumping reaches all three lower body joints, ankles, knees and hips, all the muscles in your lower legs are strengthened.
Basic Jump
Select a jump rope that is the appropriate length for you. Stand in the middle of the rope and raise the handles. If the handles reach your chest, the rope is a good length. Wear supportive shoes when jumping rope. Hold the handles with a light grip. Keep your elbows close to your body and twirl the rope using your wrists and forearms. Stand tall with your shoulders relaxed and your back straight. Only jump high enough to clear the rope to limit the amount of impact on your joints. Begin with a basic, two foot jump. Twirl the rope over your head from your back to your front. As the rope touches the ground in front of your feet, jump straight up over the rope.
Lateral Movement
Jump side to side to change the muscles used during the jump. Jump and land on two feet as you move your jumps from right to left. Aim to complete 25 jumps to the left and 25 to the right. As your leg strength improves, jump side to side on one foot at a time. Another exercise that uses side-to-side motion is a jumping jack. Jump and land with your feet apart, then jump and land with your feet together.
Forward and Backward
Jump with both feet forward and backward as the rope passes underneath you. Also known as a bell jump, this forward and backward motion increases the intensity of your rope jumping. When your strength improves, aim to complete 20 bell jumps with one foot at a time. Twirl the rope forward or backward to vary the bell jump.
Single Leg
Single leg jumps improve the strength on both of your legs equally. Run, one foot at a time, over the rope. Land with your right foot on the floor and your left knee bent with your left foot slightly behind you. Step your left foot over the rope and lift your right foot. Alternate the run for 30 seconds. Add high knees to your run and instead of lifting your foot behind your body, lift your knee to the height of your hip. This challenging high knee run will increase your heart rate and strengthen the tops of your legs.
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