One of the things I love most about jump rope?
It never gets boring. There’s always a new trick to mess around with—something fresh to challenge your coordination, your rhythm, or just your patience.
Below is a list of 22 advanced jump rope moves I’ve played with over the years. Some of them I’ve nailed. Others? Still working on ’em—and I’ve got the shin bruises to prove it.
You don’t need to master all of them. Just pick a few to mix into your workouts. They’ll push different muscles, fire up your brain, and keep you sharp.
Let’s break them down. But quick warning: You’re gonna mess up. That’s part of the deal. Stick with it, and the payoff’s worth it.
1. Boxer Skip
This one’s non-negotiable if you want to build endurance. Instead of hopping with both feet, you shift side to side—lightly tapping one foot while the other carries the weight. Think of it like jogging in place, just smoother.
Why I like it: When I’m fatigued mid-session, I slip into this without thinking. It gives my calves a breather without breaking the rhythm. It also looks sharp when it flows.
Try it when: You’re aiming to rope for 5+ minutes straight without dying.
2. High Knees
You’ve probably done these without a rope. Now toss a rope into the mix and it turns into chaos—in the best way. You’re basically running in place, knees up to hip level, while the rope whips underneath.
Why it’s a killer: The pace forces you to turn the rope fast and stay tight. It skyrockets your heart rate and hits your hip flexors hard.
When I use it: As a brutal finisher. Just 30 seconds and I’m huffing.
Tip: Don’t try this cold. You’ll hate yourself.
3. Double Unders
Old-school pain meets modern bragging rights. The rope passes under twice in one jump. Sounds simple. Isn’t. You’ve gotta jump a bit higher, whip the rope faster, and stay smooth on the landing.
I remember when I first strung 10 in a row. Felt like I unlocked a cheat code.
Why they’re gold: They jack up your intensity fast and demand coordination. Your calves and shoulders will feel every second.
What to expect: A lot of rope smacks before you get the rhythm down.
4. Criss-Cross
Right as the rope swings over your head, cross your arms, jump through, then uncross next time. It’s all timing.
Pro tip: Practice the cross without jumping first. Just learn where your hands go.
Why it rocks: It looks cool, opens up your shoulders, and trains your reflexes. I still mess this up now and then—and laugh every time.
Bonus: You’ll feel like you’re dancing with the rope when it clicks.
5. Side Swing (Side Swipe)
Here’s a break move that doesn’t stop the rope. Swing it to the right of your body, then to the left, then jump back in. Hands work together in a sideways figure-8.
Why do it: Active recovery. You’re still moving the rope, but your legs get a break. Also builds wrist control. Boxers love this one.
How I use it: Mid-set to catch my breath without totally stopping.
6. Side Swing Cross-Over
Take the side swing and level it up. After one side swing, bring the rope across your body for a criss-cross jump. Then side swing again. Repeat.
Why it matters: It’s coordination bootcamp. And it just feels good to flow into something that smooth.
Once mastered: You can combo this with footwork and look like a rope ninja.
7. Heel-Toe Step (Heel Taps)
Tap your heel in front of you as you jump. Alternate sides each time. One foot jumps, the other taps forward.
Why I dig it: Adds fun footwork and hits the front of your shins (your tibialis). Feels like dancing after a while.
Variation: Tap one heel forward while the opposite toe taps back. That’s next level.
8. Jogger’s Shuffle
Make your alternate foot jump look more like a run. Drive your knees slightly forward and move around if you’ve got space.
Why it’s solid: It mimics real running, working each leg separately. Great for endurance.
I use this on longer rope sessions where I want to build volume without frying my calves.
9. Skier Jumps
Keep your feet together and hop side to side like you’re skiing through moguls. Move 6–8 inches each jump.
Why do it: It’s fantastic for lateral strength and calf power.
Want to get spicy? Add a double-under while moving. (Yeah, I know, I’m cruel.)
10. Bell Jumps
Same idea as skier jumps, but you’re moving forward and back instead of side to side. Small hops—like a bell swinging.
Why it matters: Works different parts of your lower legs and builds agility for terrain changes—great if you run trails.
11. Mike Tyson Squat Jumps
The legend did these. You should too. Jump rope, but drop into a deep squat every few skips—while the rope keeps turning.
Pattern: 3 normal jumps, 1 squat jump. Or go full beast and squat every turn.
Why it hurts (in a good way): Quads, glutes, and lungs get torched. Builds explosive leg strength.
Truth: I only do these when I’m feeling brave.
12. Jump Rope Jacks
You know jumping jacks? Now do that with a rope. Jump with feet apart, next jump bring them together.
Why it’s good: Targets the inner and outer thighs and messes with your rhythm in a fun way.
Fun fact: Feels like grade-school gym class—but in a good way.
13. Mummy Kicks
This one’s as weird as it sounds—but it works. You kick one leg straight out in front while the other does the jumping, then switch legs on the next jump.
Almost like you’re doing a stiff-legged scissor motion. The name comes from that mummy-style posture: arms can cross out in front if you want to add flair.
Why I like it: Great for coordination and torches your hip flexors and quads. It’s sneaky tough. Plus, once you get it flowing, it actually looks kind of badass.
Heads up: The first few tries, you’ll feel clumsy. Stick with it.
14. Criss-Cross Double Unders
Alright, now we’re entering show-off territory. This one’s exactly what it sounds like: a double under, but on the second rotation, you cross your arms mid-air.
Why try it: Honestly? Because it’s just cool. You don’t need this for cardio—but nailing it feels elite. I still only hit it maybe one out of every three tries.
Bragging rights: If you can do these clean, you’re in rare company.
15. Backward Jumping
Everything you’ve been doing? Reverse it. Start spinning the rope backwards—over your head from the back, under your feet front to back.
Why it matters: Trains your brain differently, improves coordination, and hits your shoulders in a whole new way.
Pro tip: Don’t rush. Start with simple backward bounces before trying anything fancy.
16. Side Swing 360 (Turning Jump)
This one’s fun and dizzying all at once. You rotate your body slowly in a full 360° spin while jumping.
Start with a few side swings to build momentum, then begin turning your body 90 degrees at a time, keeping the rope spinning.
Why I love it: It builds rope control and awareness. You’ll feel like a ninja—especially when you land facing the same direction you started.
Good for: Breaking up the routine and reminding yourself that jump rope can be straight-up fun.
17. The “EB” or Elevation Crossover
This is a fancy one. You cross one arm behind your back while the other crosses in front as the rope swings under.
Why even try? Well, it’s part of competitive freestyle routines. Not necessary for runners, but if you’re jumping for fun or want to explore that performance-style rope work, this is one to chase.
Reality check: I don’t do this one often. It’s more for fun than function—but the coordination challenge is real.
18. Push-Up Burpee Rope Combo
Now we’re talking full-body pain.
You jump rope for a few skips, drop into a burpee, do a push-up, pop back up, and go right back into jumping.
Some maniacs even swing the rope under them as they drop—next level stuff.
Why it’s brutal (and awesome): Full-body shredder. If I’ve got 5 minutes to blow up my lungs and legs, this is what I do.
Tip: Start with 2–3 reps and work your way up. You’ll be cooked in no time.
19. Mic Release (Freestyle Toss)
Here’s where we just have fun.
You toss one handle of the rope in the air mid-jump and catch it, then keep going. Usually done from a side swing or a high jump.
Why it’s wild: It’s just for show. Adds style points. Doesn’t help your 5K time, but it will get you noticed.
My take: Not for the training plan, but perfect for those “I still got it” moments. Rope tricks can feel like play—and that’s a good thing.
20. Agility Footwork Mix (Scissors, Twists, Hops)
Want to level up your footwork?
Mix in lateral hops, scissor switches (front/back foot jumps), or even twisting your hips left and right with each jump.
These mimic agility ladder drills. I use them for trail training or just sharpening my coordination.
Why it works: Great for foot speed, directional awareness, and staying light on your feet.
Coach tip: Don’t overthink it. Just move your feet, keep the rope turning, and have fun with the patterns.
21. The “A-Skip” or Running Man Step
This one’s a skip-hop combo.
One knee lifts up (like a high-knee drill), while the opposite leg does a low hop. It’s kind of like slow-motion sprint mechanics with a rope spinning underneath.
Why I love it: It mimics real running drills. You’ll feel that hip flexor engagement and timing work together.
I use it: In warm-ups before running days when I want to fire up my neuromuscular system.
22. Freestyle Combos (The Real Endgame)
Here’s where everything comes together.
You chain moves—run in place for 10 jumps, side swing into double unders, hit a criss-cross, swing out, back into boxer skip, throw a spin in there.
The goal? Keep the rope moving while switching styles on the fly.
Why it’s next-level: You’re building rhythm, control, strength, and mental focus all at once. Plus—it’s fun.
Sometimes I lose myself in these freestyle bursts. It feels like dancing.
Want a challenge? Set a timer for 2 minutes and see how many tricks you can blend without stopping.
Quick Callout for You:
What’s your favorite jump rope move right now?
Which one on this list are you excited (or terrified) to try next?
Let me know—I wanna hear how it’s going for you.
And if you’re just starting to explore rope work, remember: the goal isn’t to impress anyone. It’s to stay sharp, get sweaty, and enjoy the process.
Final Thoughts: You Don’t Need to Master Them All
Whew. That’s a long list. Don’t freak out.
You don’t need to master all of these tricks. Honestly, I haven’t either.
My approach? Pick one or two new moves at a time—just like building mileage. No need to force-feed your brain 22 new footwork patterns overnight.
Try working a new move into your warm-up or cooldown. Or just carve out 5–10 minutes for skill practice. That’s what I do.
One session I’ll drill criss-crosses. Next time, maybe I’ll mess around with backward skipping or heel taps.
Improvement sneaks up on you when you’re not obsessing.
Pro Tip: YouTube Is Your Secret Weapon
Some of the best technique breakthroughs I’ve had came from watching slow-mo videos.
I remember watching a frame-by-frame breakdown of a double under and going, “Wait… I’m not tucking my knees.”
Once I fixed that? Boom—10 in a row. Sometimes you need to see the move before your body gets it.
Real Talk: Advanced Moves = Advanced Stress
But listen—this isn’t all sunshine and cool tricks.
Advanced moves = advanced stress. Don’t gloss over that.
Double unders? High-impact. That higher jump might look clean, but your joints take a beating if you overdo it.
If your calves or Achilles start barking, don’t tough it out. Drop the fancy stuff.
Stick to basic bounces, side swings, or take a full rest day. I’ve had to learn that the hard way—pushing through soreness until it turned into a full-blown issue.
Keep It Simple, Keep It Smart
Now, I treat the advanced moves like spice.
A sprinkle of double unders here, a dash of squat jumps there.
But the backbone of my rope workouts? Boxer skips. Alternating feet. The basics.
They keep me moving without wrecking my body.