All you have to do, obviously, is to jump rope but to make things more interesting (and more beneficial for your body) do 10 repetitions of each type of jump (basic two - foot jump, single leg same foot, single leg alternating, double unders,
high knees, crossing feet, crossing hands), then
sprint for five seconds with your maximum effort (you can
sprint back if you want to stay in the same location or
sprint with a rope in your hands and make it even more dynamic) and make sure not to rest between jumps.
We begin with a longer endurance warm - up, then we proceed to a few three minute worksheets encompassing side shuffling,
high knees, back peddling, butt kicks and
sprints.