Jumping Rope 
Jumping Rope isn’t just for kids! Though, it’s an exercise adults often overlook. Jumping rope helps develop agility, coordination, balance and body awareness. Plus, it improves cardiovascular and muscular endurance. Current research indicates high impact activities, such as jumping rope, can help maintain or build healthy bones. Jumping rope also helps strengthen the arms and shoulders.
Another big plus is that the cost is minimal – a place to jump, a good rope properly sized for the jumper and a pair of supportive athletic shoes are all you need.
Although the origin of jumping rope is uncertain, many cultures practiced the game, with versions being known among Aboriginal cultures, China and Egypt. The first concrete evidence of jump rope activity is in medieval paintings where children roll hoops and jump rope down the cobblestone streets.
Jumping rope, in some form or another, spread through Europe and eventually to North America. Early Dutch settlers were some of the first jump ropers in America. As a result, one of the more popular jumping games is called "Double Dutch."
In the early 1940s and 1950s, jump rope became tremendously popular among children, particularly in the inner cities where sidewalks were a perfect play area. In the 1970s, programs promoting jumping rope were developed to keep kids from other unhealthy activities. To make it enjoyable and entertaining for kids jump roping events were organized. The 2007 Disney Movie, Jump In!, added to its popularity among kids.
Now, fitness centers often incorporate jumping rope as part of a short cardio component. Jumping rope is also integrated into various exercise routines, such as Pilates, kickboxing and boxing. Many team sports training programs incorporate it as a warm up and conditioning tool for improving overall athletic performance.
In addition, occupational therapists recognize the value of jumping rope as a fun and inexpensive way to promote heart health, prevent childhood obesity and help develop bone mass in the hip and lumbar region of the spine.
Unlike running, jumping rope is less likely to lead to knee damage. The impact of each jump is absorbed by the balls of both feet rather than the heels, which reduce the ground reaction forces through the patella-femoral joint.
Janet Stout Everly, EdD, OTR, uses jumping rope in her private practice and classes at Indiana University-Purdue University Indianapolis. “I saw the value of jumping rope as a therapeutic medium, an occupation-based activity suitable for all children,” says Everly.
Individuals or groups can participate in the exercise. Learning proper jump rope technique is simple, compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels. Jumping rope is particularly effective in an aerobic routine combined with other activities, such as walking, biking, or running.
Jumping rope is a great way to add variety to your exercise program. Best of all, it’s an exercise that is fun, entertaining and highly enjoyable. Studies have shown that people stick with activities that are accessible and enjoyable, so why not give jumping rope a try?
Benefits of jumping rope 
- Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible.
- It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower.
- Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills by combining agility, coordination, timing and endurance.
- Easy to Learn - People of all fitness levels and athletic abilities can learn to jump rope in a relatively short amount of time. The basic techniques are simple and you can add more difficulty as your ability progresses.
- Fun – Done regularly, you get into a natural rhythm and forget you're exercising vigorously. This is why many athletes are able to jump rope for hours without tiring physically or mentally. Jumping rope also allows creativity by working out to music, doing different styles and exercising in groups.
- Inexpensive - A decent quality jump rope can be purchased for $10 (or less) at sporting goods stores.
- You can do it almost anywhere - All you need is a 3' x 4' flat surface and a high-enough ceiling in order to do your workout. For most people, the standard 8’ home ceiling is fine.
- Portable - Jump ropes are light and can be carried in a suitcase, briefcase, backpack, or purse. For this reason, jumping rope is the perfect exercise for travelers!
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Great for Kids - Kids love to jump rope. Children are usually able to become proficient at jumping rope faster than adults. It quickly improves fitness levels, builds self-esteem, and shows exercise can be fun and enjoyable! “Because jumping rope is purposeful, children may persist with this fun exertion enough to raise their heart rate, to burn calories and to alert their brain by feeding it needed nutrients and oxygen for mental focus,” says Janet Stout Everly.
Jumping rope compared to other forms of exercise
Rope jumping is one of the most efficient ways to develop cardiovascular fitness because it is a total body movement.
Jumping rope for 10 minutes at 120 RPM produces the same cardiovascular fitness as the following activities:
Activity Time
Cycling 2 miles 6 minutes
Handball 20 minutes
Jogging 30 minutes at a moderate pace
Running 1 mile 12 minutes
Swimming 720 yards 12 minutes
Tennis 2 sets
Jump Roping essentials
All you really need are some comfortable shoes and a good, properly sized jump rope. The best shoe choice is either aerobic shoes or cross-trainers. Whatever shoe you decide on, make sure they have a reinforced toe and provide extra cushioning for the ball of the foot.
Jump ropes are made from a variety of materials and feature various grip styles. Ropes with weighted handles can be cumbersome and are not recommended for the beginner. Instead, select a light-weight jump rope with foam grips so it won't slip away, even if your palms get sweaty.
To choose the right length rope for you: step one foot on the center of the rope and bring both handles up. The handles should reach chest-high.
Learning the basics
- Warm up with some gentle stretching and one or two minutes of running in place.
- Lightly grip the handles near the end closest to the rope.
- Keep your shoulders relaxed and your elbows close to your body. Keep your back straight and head up (no looking at your feet!).
- Your knees should be bent slightly.
- As you start, turn the rope just fast enough to keep it moving in an arc over your head. When it comes down towards the floor, spring off the balls of your feet just high enough so that your feet clear the rope. Jump low to keep the impact on your knees and ankles to a minimum.
- Roll up to the balls of your feet to push off and land lightly back on the balls of your feet when you land so that your muscles share the load of impact along with your joints.
- Work on developing rhythm, it should sound like a steady drum beat.
- Because jumping rope is a high intensity activity start by alternating jump roping with marching in place. Jump for one minute then march in place for one minute; repeat until you’ve completed a 10 minute cycle.
As a coordination and agility builder, short bouts of jumping are sufficient. If you plan on using jumping rope as part of your aerobic routine, it’s best to combine it with other aerobic activities, such as walking, biking, or running.
Once you learn how to jump, you can try some tricks, such as crossing your arms or getting the rope to pass under your feet twice in every jump or try these jump rope variations
Below are a few crazy jump rope videos to get you inspired!
2006 Championships Japan
Jump Rope Rhythm and Rhymes for Kids
Games Kids Play
Christian Home Education
Collection of Jump Rope Rhymes
Sources
Jump Rope Institute
WebMD
American Occupational Therapy Association
Updated April 9. 2013
