Jump Rope 101

Break Through Your Mental Barriers

Why would you want to jump rope, especially when it’s so much easier to just hop on a treadmill after work?

First of all, it’s such a convenient and versatile exercise, one that you can take almost anywhere. It’s great for those who like to dance and listen to music, for those who like to exercise outdoors, for travelers, for those with kids who can’t leave the house, or when bad weather keeps you indoors.

More importantly, jumping rope offers so many amazing physical and psychological benefits, things that you just can’t get as easily from using traditional cardio machines.

And another great thing?

Absolutely anyone can learn how to do it!

Regardless of your current fitness, you can develop an unbelievable level of coordination and confidence jumping rope. That is, if you’re focused and determined to do the work.

People tell me all the time how blessed with coordination I must be when they see the tricks I can do… Me! Mr. Big and Clumsy! Understand that coordination is not something you’re either born with or not. It’s a skill that can be learned, just like anything else. It will take a little bit of time, especially if you’re brand-new to this, but with a little work and determination on your part, you will seriously be amazed at what you can accomplish.

Ok, let’s start with the basics.

Important: If you have joint problems or are severely overweight, you may want to skip the roping for now. Also, please be smart and stop jumping if at any time you experience chest pains, muscle tightness, or joint discomfort.

Before you start, it’s important to get the right rope size.

Holding a handle in each hand, step on the center of your rope with two feet and pull each side of the rope up, making sure that the handles reach your armpits. If they do not reach your armpits, then the rope is too short. If the handles reach higher than your armpits, then you need to shorten your rope by tying a knot in each side, below the handle.

If it’s your own rope, you can cut the length instead. As you get more skillful during your practice, you may want to shorten your rope.

Now for the instructions.

Remember: 10 minutes of jump rope can give you the same benefits as 30 minutes of jogging!

Single Bounce

Grip the handles between your thumb and index finger, and wrap the rest of your fingers around the handle loosely. Keep your back straight, head up (but don’t over exaggerate), shoulders relaxed, and elbows close to your body. Ensure that the insides of your wrists are pointing up toward the ceiling. Otherwise a “slapping” motion can occur, with your rope hitting the ground too far out in front of your feet, which means a lot more misses.

Keeping your feet together, jump just high enough to barely get over the rope. The most common mistake people make at first is to jump too high; about an inch off the ground is all you need.

Use your wrists, not your arms, to turn the rope in a smooth arc over your head. If you speed your wrists up, your feet will follow the speed.

Try to get 5 jumps in a row, then 10, and keep moving up to a higher number until you’ve got the Single Bounce move down.

TIPS: Double bouncing (a second vibration jump) is common at first. To stop this, turn your wrists faster and focus on keeping your feet low to the ground, soft and quiet. You can also practice jumping without the rope to get rid of the extra bounce.

Don’t look down when jumping, as it throws you off balance and can lead to injury. It also makes it harder to breathe. Keep your head and eyes up, and trust the consistent rhythm of the rope. Keep your elbows in and don’t use your arms and shoulders too much. Again, mainly use your wrists to turn the rope.

Alternating Feet

Turn the rope over your head and, as it comes down, hop over it with your right foot. Repeat the movement, but now hop over the rope with your left foot. Keep the rope moving smoothly and make sure your arm position stays even.

Once you get the movement down using a 1-2-3-4, 1-2-3-4 count, then try to turn your wrists even more smoothly and slightly faster. Your legs will follow with even smaller steps and, before you know it, you’ve got it down.

Focus on keeping your knees up high in front of you instead of in a bike-pedaling motion. Jump low to the ground (again, your goal is about an inch).

It is common with beginners to kick your heels back instead of straight up and down. Spring straight up on the balls of your feet and low to the ground, minimizing the impact. Count the right foot, aiming for 5 in a row, then move to 10, 25, 50, and so on until you can do them easily.

TIPS: First practice without the rope so you get comfortable with this foot motion. Then try jumping in front of a mirror, observing from a side view.

Some common mistakes are:

• Arms are too straight or in a locked position. Remember to keep a relaxed bend in your arms. Also keep them in close to your sides, wrists up, and make smooth, circular motions.
• Moving too much. Try to stay in one place. Mentally, or with a piece of tape, mark a spot on the floor, and concentrate on landing on that point.
• Rope Length. Check the length of your rope and adjust it, making it longer or shorter if needed.

If you’re just learning to jump rope, try taking 10 minutes before and after your regular resistance workout to practice your skills, which will make a big difference in how quickly you progress.

I personally hate to suck at things at first, as it’s sometimes embarrassing and very frustrating. But if you can get past that mental roadblock of just getting started and knowing that in a short time you are going to master this simple skill, you will reap tremendous rewards!

With these instructions, you will have a serious advantage over someone trying figure it all out on his or her own. Now all you have to do is practice, practice, practice!