Crossover Jump Rope

Crossover Jump Rope: Coordination and Style

The crossover is an advanced variation where the jumper crosses arms in front of the body with each turn. It develops superior hand-eye-foot coordination.

Muscles Targeted

Calves, shoulders, forearms, core.

Execution

1. Start basic: a few normal turns to find rhythm.
2. Cross: as the rope passes overhead, cross arms in front at waist level.
3. Uncross: next turn, open arms to normal position.
4. Alternate: one normal, one crossed, or continuous crossed.

Sets

3 x 30 seconds.

Tips

• Cross at waist level, not above the chest.
• Keep wrists close to body during the cross.
• Use a slightly longer rope than basic.

Target Audience

Intermediate to advanced.