Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Continuous hopping in place and simultaneous swinging of the rope (under the feet and overhead). Make sure that the heels are not completely off the ground (jumping on the balls of the feet/tips of the toes). The upper body should always remain upright during jumping (keep the torso tensed).
Jumping rope at high intensity (fast swinging) is a good way to get the heart rate up at the end of the warm-up (e.g. 8 x 20-second workload and 10-second break phase or 3 x 30-second workload with 1-minute break). The two-legged hopping can also be converted into a race on the spot (skipping) to further increase the intensity.
