Turn a rope with small circles of the wrists, elbows close to your ribs, and clear it with a low two footed hop of a few centimetres, landing on the balls of the feet. This is rope work, not the no rope step and hop drill: the rope sets the rhythm and punishes any jump that is too big or too slow.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 rounds of 30 to 60 seconds with equal rest, growing total time by no more than a few minutes per week.
The volume creeps up fast because each contact feels small, and the Achilles pays for sudden jumps in dose. Add time slowly, jump on a forgiving surface, and back off at the first sign of tendon stiffness in the morning.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.