Jumping cold is a fast track to tight calves and shin splints. Three minutes is all you need.
The Routine
1. Ankle Circles (30 seconds)
Lift one foot, rotate the ankle 10 times each direction. Switch feet. This wakes up the joint that does all the landing work.
2. Calf Raises (30 seconds)
Rise up on your toes, hold for a second, lower slowly. Do 15 reps. Your calves are about to work hard - warn them first.
3. Arm Circles (30 seconds)
Small circles forward, then backward. Gradually make them bigger. Gets blood flowing to your shoulders and wrists.
4. Light Jumping (30 seconds)
No rope yet. Just small bounces on the balls of your feet. Find your rhythm.
5. Slow Rope (1 minute)
Now grab the rope. Start at half speed. Miss a few? Good - you're warming up, not performing.
Why It Matters
Cold muscles don't stretch. Cold joints don't absorb impact well. Three minutes of prep saves you days of recovery from a pulled calf.
Coach Joaquín's rule: "If you don't have time to warm up, you don't have time to jump."
This simple routine prevents 90% of common jump rope injuries. It's the smartest three minutes you'll spend all day.