In this lesson, you will learn how to do speed steps — also known as alternate foot jumps or jogging steps.
This is a rope skipping technique where you switch legs after every jump, as if you were running in place.
Before trying this exercise, make sure you have mastered the basic jump.
Find more rope skipping techniques in the Rope Skipping Main section.
Description: Speed Step – Alternate Foot Jump
Swing the rope forward and downward, and jump off one leg.
Keep your upper body upright and your gaze straight ahead. The hands should stay close to your hips.
Switch legs and land on the opposite foot.
Depending on your jumping speed, you may either:
- Keep your heels slightly off the ground, or
- Let them briefly touch the floor after landing on the balls of your feet.
However, the heels should never touch the ground first.
There are two main variations of the Speed Step:
- Fast Speed Steps:
Swing the rope very quickly and maintain a high number of skips per minute — that’s where the name “Speed Step” comes from.
This can be done either upright or slightly crouched, with the knees slightly bent. - Bouncy Speed Steps:
Swing the rope more slowly and bounce higher with each jump.
This variation is also referred to as Alternate Foot Jumps.
Continue jumping over the rope, switching legs each time and landing smoothly on the opposite foot.
Trainer Advice: Speed Step – Alternate Foot Jump
- When doing bouncy alternate foot jumps, occasionally perform a few jumps on the same leg to build balance and control.
- Stretch and relax your feet and calf muscles between sets and exercises.
- Stop immediately if your knees, ankles, hips, or the soles of your feet start to hurt.
- Always jump in a warm environment to avoid injury.
Related Instructions
- Basic Jump
- Half Jump
- Double Jump
- One-Legged Single Jump
Videos
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