The bounce step and the alternate-foot step are two basic jump rope techniques that help you develop the proficiency you need in order to improve your fitness and sports performance. These techniques also improve your overall conditioning and create the muscle memory that is required for you to master the complex movements of other jump rope techniques.
These two basic techniques reinforce proper jump rope training form: maintaining an upright posture with your head squarely above your shoulders and your eyes facing ahead (which helps you maintain balance); beginning your jump when the rope reaches the top of your head; and becoming aware of the stretch–shortening cycle that is a critical part of each jump.
The bounce and alternate-foot step also serve as the best techniques for establishing your training baselines and testing your conditioning and proficiency.
The bounce step is simple and effective. To perform it, you repeatedly jump off of both feet while maintaining a jump height that just clears the rope. You should time the swing of the rope while jumping with both feet.
