Jump Rope Progression…

Jump rope is one of the things we learned as a kid as being fun, entertaining, and healthy for the heart.  I still think back to the good old days growing up in Corpus Christi, Texas when The Jump Rope for Heart program was out and about.  I also remember not learning the basic movements and proper mechanics of this complex skill.

Remember back to those days of jumping all over the place and doing your best to not let the rope catch on to your feet?  Donkey kick here we come…(insert foot into mouth)  Well those days are finally over as we work our ways to achieve mastery in the single skip and gradually work our way to double under progression.  I attached a sweet video made by Carl Paoli from gymnasticswod.com explaining the progression of the jump rope starting out with single skips.  He goes into great detail and explanation as to why maintaining a hollow body position is paramount to progressing in your jump rope skills.

I know we hammer the hollow body position a lot here at Norcal Strength and Conditioning, but it is essential to achieving mastery in a variety of movements that we as coaches teach.  Next time you come in early to warm up or practice with the jump rope, start with single skips trying to maintain the hollow body position.  This will eliminate all that donkey kicking business and you will be on your way to double unders in no time.  Now grab a rope and get busy!

Written by Matt

Matthew Brown has been involved in athletics for most of his life. He developed a huge passion for running at a very young age and ultimately competed for Chico State University in Track and Field for 4 years. After graduation he felt the continued drive to be involved in athletics in some way, and pursued a Masters degree in Kinesiology with an emphasis in Exercise Physiology. While working on his degree he was actively involved in the Chico State Track and Field program coaching both sprint and middle distance athletes in addition to working with them on their strength programs. His compassion for fitness and people continued to grow even after finishing his degree. He felt there was still room for growth and improvement in his overall knowledge in fitness and found a new home at Norcal Strength and Conditioning. While training at Norcal he found a new way to be competitive in fitness, and that was in the sport of Crossfit. After competing in a few competitions and training at Norcal for a year and a half he decided to pursue an opportunity as a personal trainer. He is excited to be a part of the sense of community and compassion that surrounds NorCal strength and Conditioning. Before Matthew attained his Masters degree in Kinesiology, he obtained his bachelor’s degree in Business Administration with an option in Management. He has been a supervisor for over 13 years at a large canning and packaging corporation. Working with a variety of people offers many types of challenging situations and Matthew loves to be a part of these experiences. With his long history of involvement in management and athletics, Matthew has the skills, leadership, and enthusiasm to help motivate any person from any walk of life to achieve their fitness goals.

Meet our other coaches.


  1. I will defeat my nemesis of the double unders someday!!! Thanks Matt for the extra ammo to do so!

  2. Matt

    You are most welcome Julie!

  3. Awesome site with great post ! Continue and buy for individuals.Your knowledge and state topic is amazing i read whole topics. I wanted impartial considerably. I learn many important subject at this site. Thanks admin for sharing eg nice site.

Leave a Reply