The Red Surge Blog

Training
Insights.

Technique breakdowns, conditioning workouts, and programming guides for athletes who take their jump rope training seriously.

4 articles11 min average read

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Athlete performing a boxer skip with a jump rope in a boxing ring, weight shifted onto one leg

Nov 10, 2026technique12 min read

Boxer Skip: What It Is and How to Do It

The boxer skip isn't a trick — it's a weight-shift pattern that halves the landings each calf absorbs. Here's the 5-step progression and the mistakes to avoid.

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Close-up of an athlete's lower legs mid-bounce during a jump rope session on a gym floor

Nov 9, 2026injury prevention13 min

Shin Splints From Jump Rope: How to Avoid Them

Shin splints from jumping rope are a load problem before they're a technique problem. Here's the fix: jump height, volume ramp, surface, and shin strength.

Woman holding a jump rope in her right hand with a boxing ring behind her

Nov 9, 2026calories6 min

Jump Rope Calories Burned Per Hour (By Bodyweight)

Jump rope burns 600–900 calories per hour depending on pace and bodyweight. See the exact per-hour and per-minute numbers, plus why most estimates are too high.