23 Skipping Rope Exercises – Extended [VIDEO]

What’s up guys!

So a while ago, I put together a post titled 10 Skipping Rope Exercises for a Better Body. I put a lot of time into the article because I really believe in the power and benefits of skipping rope.

This is definitely one piece of equipment you would want to add to your toolbox.

As I mentioned before, I am constantly looking for ways to incorporate skipping into my training routines. That’s why I keep playing around with different foot patterns and hand placements. You’ll see what I’m talking about in a second.

Like I did with my push up variation article, I decided to put together a video for you guys so you can see exactly what I’m talking about. On top of that, I’ve added an extra 13 variations to bring it to a total of 23 skipping rope exercises you can test and add to your routine. I hope you enjoy it!

Here’s the video:

[Note: if the video does not appear below, simply refresh the page and it will appear]

Let me know what you guys think of the video. If you have any questions or comments, please leave them in the comment section below!


I’ve put together a new post that outlines everything you need to know about skipping rope. Find it here:

Jump Rope Manifesto: Complete Guide to Skipping Rope

Darrin - November 20, 2011

Nice! The “Two at a Time” (#15) always reminds me of the training montage in Rocky IV. Classic.

    Srdjan Popovic - November 21, 2011

    It’s funny because a lot of these skipping variations come from my (short) boxing career. You can’t box unless you can skip!

Heidy - November 21, 2011

When I was a kid I used to skip rope endlessly. We used to do “double dutch” with a partner. Maybe that is why I was such a skinny kid. Guess I should take it up again!

Alykhan - Fitness Breakout - November 23, 2011


Nice work on the video! Skipping rope is really a great exercise for boxers as well as anyone else really.


Troy - Cube.Dweller.Fitness - November 28, 2011

Srdjan, that’s awesome. Those darn double-unders are still evading me. Right now I’m blaming it on the rope; that’s my excuse and I’m sticking with it.

Thanks for shooting the video. It is great to actually see some more variations to build in to that skippin-time. I love doing intervals with the jump rope as an after-burner to my lifting.

    Srdjan Popovic - November 29, 2011

    Hahah it’s OK to blame the rope, we all do at times. You need to make sure that the rope is the right length for you and that the handles allow the rope ends to spin (to prevent twisting over extended periods of skipping). Speed ropes are great for getting the double-unders down – it all comes down to patience, timing, and lots of practice 🙂

Toni Ann - January 15, 2012

Amazing! You’re so coordinated. I’ve just started jumping and this video is inspiring. Thanks!

    Srdjan Popovic - January 16, 2012

    Glad you’ve found the video useful Toni! The coordination comes with practice. You’ll see drastic improvement if you just stick with it. Good luck!

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michael - March 15, 2012

I coach a boys varsity basketball team. What type of rope do you recommend and where do I buy them? I’m looking to incorporate this into their workout.

    Srdjan Popovic - March 15, 2012

    Hey Michael! At the basketball academy where I work, we use skipping ropes all the time. I would recommend simple speed ropes as they are cheap and work very well in gymnasiums. You can get them at any general fitness store for about $7 a pop.

unknown - April 3, 2012

Thanks for ur video, it has been very useful because i am trying to loose weight and i am always lazy to go jogging but now i know skipping is useful, i will start skipping.
since ur a trainer do you have a youtube channel a way i can interact if i have questions.

nice work

Tesni - June 20, 2012

This is such a good video. anyway you could explain to me how to do a criss-cross? it’s my aim for the summer to learn how to do it! so many variations i need to know how to learn. brought my skipping rope today to kick start my summer!

    Srdjan Popovic - June 20, 2012

    Tesni, I’m in the process of putting together a video that explains how to do a proper criss cross. It’s easier to show with video than to explain in words. Stay tuned! It will be out soon!

    A summer of skipping sounds killer!

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