How to Jump Rope, 3 tips to get you started

I am a life-long jump roper.  Everyone at my gym learns to jump rope. Even if they only get a few minutes in on their visit, the forced practice is building a valuable movement skill.  I have had several requests lately for a How to Jump Rope video so they could practice at home.  Instead, I  created a three part series on jumping rope.  This one is dedicated to simply getting started.

When jumping rope you can accomplish a cardiovascular and an anaerobic workout.  Other than building great coordination, jump rope is a far more efficient cardiovascular workout than jogging.  Once you have learned to correctly jump rope, it will become a lower impact workout than running.  The rhythm and direction of impact should change while jumping rope.  The simple change-up from a two-foot jump, to a boxer’s shuffle to a basic skip still elevates the heart rate while preventing excessive, repetitive pounding on the feet.  The key to jumping rope correctly is to first size your rope properly, then learn the correct form so your body alignment promotes successful jumping.  Although this might be an obvious statement, most people do not have the correct posture (includes: shoulders, arms and weight distribution) when they jump and therefore they trip – A LOT! It is understandable that a person might quit if they are constantly tripping on the rope.  Hopefully this video sums up how to avoid this frustration with three simple tips to get you started.

Why should you learn to jump rope?

  1. Jumping rope is one of the greatest exercise skills.
  2. Jumping rope is one of the most efficient ways to improve cardiovascular health.
  3. It is the greatest portable workout.
  4. The intensity can easily be increased and decreased.
  5. It will improve your footwork and agility.

3 Basic Tips for Jumping Rope

  1. Keep your elbows in line with the sides of your body and your wrists at about your hip height.  From this position you can most easily control the rotation of the rope.
  2. Jump on the balls-of-your-feet.  To accomplish this keep your knees softly bent.
  3. Maintain good posture.  Your shoulders should be stacked above your hips.  Avoid leaning forward when landing.

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