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The Basics of Jumping Rope

Many of us haven’t jumped rope since we were kids and pulling out that shiny handled wire might seen intimidating. However, using the jump rope is a great way to fit in a quick cardio workout that also improves coordination, rhythm, accuracy and agility.

When purchasing your rope, choose one you can customize to your height. It just makes things easier and who doesn’t want an advantage? You’ll pay a little more for it, but it will be the perfect length for you. Depending on your purposes, decide if you want a thicker cable on your rope or a lighter one. The thicker cable will give you more weight as you turn the rope, which helps you get into the rhythm of jumping. The downside to the thicker cable is that your forearms have to work harder to turn the rope.  

The flip side is to purchase a thinner cable. These are easier and faster to turn and are great if you are working on double-under jumps or simply jumping a bunch of singles. The downside to the lighter cable is that it stings badly when you miss. The lighter weight also makes it more difficult to feel when you are first learning the double-under movement (shown in How to Jump Rope Part 2).

Start where you are and work toward the Best Category

Good:

Rope is passing under your feet without catching

You can complete 25-50 skips unbroken

Better:

Arm movement is minimal

Skipping is at a constant speed

You can complete 50-100 skips unbroken

Heartrate is manageable

Best:

Only wrist movement when turning the rope

Jumping in the same spot

You can complete 100+ skips unbroken with constant speed

 

Once you’ve reached the Best Category, you’re ready to move onto the next level: Double Unders!

 

 

Workouts with your Jump Rope:

Jump Rope Tabatas:

Complete 20 sec of jumping followed by 10 sec of rest.

Complete 8 rounds of the 20 sec work/10 sec rest interval

 

Unbroken Jump Rope Ladder:

Complete each set unbroken:

10-20-30-40-50-40-30-20-10

OR more advanced:

25-50-75-100-75-50-25

 

Advancing Skills:

30 sec singles/30 sec rest

30 sec R foot only/ 30 sec rest

30 sec L foot only/ 30 sec rest

30 sec jump backward/ 30 sec rest

Rest 2min and then Repeat

 

Looking for a little coaching? Stop in and chat with us.

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