Beginners Guide to Skipping
Here you can find everything you need to get started with jumping rope.
WHY IS JUMPING ROPE SO GOOD FOR YOU
1️⃣ Burns more fat, faster❗️
10 minutes of jumping rope has been proven to be just as effective, if not more so, than 30 minutes of running. The study was conducted at Arizona State University and found an equal level of improvement in cardiovascular gain between 92 male athletes divided into two groups; one group jumped rope for 10 minutes a day and the other ran for 30 minutes a day over a period of 6 weeks.
2️⃣ Tones your whole body❗️
Jump rope activates the leg muscles, but it also tones your shoulders, back, chest, arms and abs. Each time you bring your foot off the ground, you’re engaging your core muscles without having to do one sit up or plank.
3️⃣ Develop all round athletic abilities❗️
Helps to improve your speed, hand eye coordination, timing, reflexes, balance and posture. Many athletes of other sports use jump rope to supplement their training because of this.
4️⃣ Low Impact❗️
Jump rope is actually used to help athletes recover from joint injury this is because skipping is a high intensity but low impact sport. When performed correctly, with low bounces from the balls of the feet, jumprope has a lower impact on your joints than jogging or running, not only minimising ankle and knee injuries but actually aiding them in recovery by building the muscles in the ankles and knees that support the ligaments surrounding the joint.
5️⃣ Effective and affordable❗️
A jump rope is super compact and portable allowing a workout to happen anywhere; at home, at the gym or event at a local park and many other public spaces. The low price point makes jump rope an affordable and inclusive workout option that is designed for everyone and particularly great when you don’t have access to a gym or large space. 💪🏻
6️⃣ It’s good for your brain ❗️
Having to coordinate so many different parts of your body increases the activity in your brain. Jump rope has been proven to improve memory, alertness, concentration and reading skills. Currently there are studies investigating the benefits of jumprope in staving off dementia.
7️⃣ It’s Fun!!! 🎉
Jumping rope is one of the most fun and creative forms of fitness available. It’s easy to do to your favourite music, with children, friends or even as a form of meditation. Most people report that they barely realise they’re working out!
Choosing A Rope
Choosing between short or long handles is a personal preference with benefits to all options. See here to decide which makes the most sense for you!
Measuring and Resizing Your Rope
How long should your rope be?
A common mistake is having a rope that’s too long. Rope’s can be measured for height, skill or personal preference. Generally a shorter rope is considered most suitable for advanced jumpers but this can also be down to personal preference and there are highly advanced jumpers who simply prefer a longer rope. All efforts should be made to use a shorter rope and if your technique allows, you should shorten your rope further.
To check the size you need:
Stand on your rope at the centre and see where you would like the handles to come up to on your body.
A good gauge is:
Beginners - handles end at chest height
Intermediates - handles end at waist height
Advanced - handles end at hip height
Now you can remove the excess beads or cut your pvc rope to the size you need.
How to resize your rope once you’ve measured
Now you know how long you need/want your rope it’s time to resize.
Beaded and PVC ropes have slightly different methods. You can also check out our resizing videos for each style below
Pull the cord from the top of the handle
|Pull the cord from the top of the handle|
Untie the knot
|Unclip the plastic snap clasp|
Remove the washer
|Pull the cord through until you reach desired rope length based on measuring|
Remove the handle
|Reclip the plastic snap clasp to secure in place|
Remove the excess beads (you can keep these as replacements if needed!)
|Cut excess cord once you are comfortable with the length|
Replace the handle
Thread the washer back on
Retie a knot above the washer
Cut excess cord once you are comfortable with the length
THE FUNDAMENTALS OF JUMP ROPE (WHAT TO DO AND NOT TO DO!)
1) Bounce Low
- You only need to jump high enough for the rope to clear just under your feet, look at your rope and make a note of it’s thickness and consider this when jumping. Try and focus on jumps no higher than three inches.
- Keeping bounces low will limit the impact on your joints and reduce the risk of injury and fatigue.
- A good way to protect your ankles is to focus on jumping in the same spot and not stray sideways or forwards!
2) Stay on the balls of your feet with only a slight bend in the knees
- Jump from the balls of your feet with heels off the ground (This is called a bound and will engage the correct muscle for proper jump rope technique)
- Keep your knees slightly bent.
- Avoid kicking feet back as you leave the ground.
3) Hand positioning is key
- You want to make sure your elbows are pointing behind you with your hands close to your body, next to your hips. This is called the home position. Jumping with arms wide and straight makes things difficult. Though the home position may feel unnatural at first, the elbows set back drives the rotation in the wrists which reduces unnecessary shoulder fatigue.
- This positioning also allows for as short a rope length as possible to be used which leads to a more efficient rope movement.
4) Wrist Rotation
- Rotate the wrists and avoid leading the rotation with your arms
5) Shorten your rope
- Many beginners use a rope that is far too long because they initially feel it’s easier to jump over, however, this can lead to poor form, incorrect hand positioning, kicking back and potential injuries.
- Shorter rope lengths lead to better mechanics and efficiency of rope spin leading to cleaner technique and execution of skills.
- We recommend shortening your rope as much as technique allows and continue to review and shorten with time and confidence.
6) Use the correct rope type
- Avoid light cables and weighted handles which don't have the correct amount of feedback or have a weight imbalance.
- The best way to feel the weight of the rope around you is to use a beaded rope or alternatively, a 5mm PVC rope.
- The value of feeling the rope’s weight is the reason CrossFit athletes choose a buff 3.4oz cable to start with.
- Our beaded rope is perfectly balanced to give you feedback to feel the rope so you know where the rope is around you, this awareness in turn gives you the best chance to learn, execute skills and improve your form.
JUMP ROPE BEGINNER FOUNDATIONAL SKILLS
Not sure where to start? Check out the key skills you need to get down before moving on to those more complex tricks!
HOW TO LEARN JUMP ROPE SKILLS AND TRICKS USING THE TOE CATCH
Check out the video guide here to see how you can best learn tricks and skills in jump rope!
The benefit of the toe catch in skipping is that it allows you not only drill tricks with multiple reps without causing too much fatigue but it also pauses the position of the rope to allow to analyse and then correct your hand and body positioning to execute tricks more accurately.
I will be launching more tutorials where this method of learning is used and applied to many other jump rope skills!
CONDITIONING, FOOTWEAR, ROPE CARE AND MAINTENANCE
Here I've compiled information relating to conditioning your body for skipping; what footwear I have used as well as the best ways to care and maintain your ropes to ensure you are set up for the long "jump"
TRICKS AND TUTORIALSIf you want to learn more tricks and skills then check out our growing library here!