Jumping Rope

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


Jump Rope Institute


American Occupational Therapy Association

Single Minded Woman Magazine


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