What are your expectations? What is your current jumping rope capacity? What is your level of competition? What are your goals for competition?

If you’re already in the gym or are a newbie to the gym, I suggest doing speed and endurance workouts for at least two weeks to familiarize yourself more with the gym. If you’re not in the gym, I’d suggest jumping rope one or two sessions every two to three weeks to keep your body fresh and improve your technique; it’s especially important to get into good form to get the most from your work.

If you’re a beginner in this sport, I recommend a strength or agility training session every three weeks to get you ready for competition. This would include double unders. Once your workout is set, you can check in regularly to see how you’re doing. If you’re already training to get ready for competition, I suggest that you stick with it for the amount of time you need to get ready. If you’re training to get ready for something that’s beyond what you can handle, I would suggest holding off on training until you’re at least a few months from your next competition. This allows your body to adjust and gets you ready for the next big event. How do you stay in form? Keep yourself in good enough shape for competition.

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If you’re a jumproper, it’s not enough to just think about jumping rope. You need to make sure that you don’t burn out before your next competition, or you can fall off of the cliff when you’re not jumping. If you fall, your confidence can suffer greatly. I suggest making a spreadsheet with all the information you need to get into good enough shape for competition. Use it and set up a plan accordingly. Good luck.