Jump Rope
You either love it or you hate it, but you can’t deny the benefits of incorporating the jump rope into your exercise routine. While jump rope has been viewed as something kids do at recess, this movement improves cardiovascular fitness, coordination, agility, and strength for many adults who consistently utilize it as well.
So why does jump rope get a bad reputation? Is it because it increases your heart rate quickly or is it because it requires rhythm (which if we’re being honest, not a lot of us have)? Whatever the reason, I’m here to show some tips and tricks for getting the jump rope movement down so that you can start receiving the myriad of health benefits it can provide.
Tip #1: Rope Length
To find the correct rope length, place the center of the rope underneath your feet and hold the rope taut. From here, you’ll want the end of the rope handles to be at your armpit. If the rope is too long, it will be harder to control, and you will have to open your arms really wide in order to jump over it.
Tip #2: Hand Position
Keep your hands close to the sides of your body so you have more control of the rope when you jump. The further your hands are from your body, the harder it will be to control where the rope is going.
Slightly bend your elbow so that your hands are right around your waist – Not fully extended and low or too high and near your chest.
Tip #3: The Swing
From your elbows to your wrist is where the movement is coming from
Do not swing your entire arms to get the rope around your body – This will tire out your shoulders a lot faster
Tip #4: Feet Placement and the Jump
When jumping, keep your feet underneath you – not out front (ex: the “dolphin” move) or behind you. People often move their feet out front or behind them to increase the distance for the rope to go underneath, but those techniques are an inefficient use of energy.
For single-unders, you don’t need to jump more than an inch off the ground. For double-unders, you’ll need to jump higher but with your feet remaining underneath your body.
Jump on the balls of your feet. You don’t want to jump on your tippy toes or on your heels.
Tip #5: The Rhythm
Do not jump at the same time as you’re swinging the jump rope. The sequence that you want to do is “swing - jump - swing - jump”. As you advance in the movement, it’ll become more fluid and will appear more simultaneous.
If jump roping isn’t your forte, my recommendation is to start practicing it 2-3 times a week. Practicing and getting repetitions in is the only way to help you feel more comfortable on the rope. If single-unders are second nature to you, challenge yourself to mastering double-unders! It is never too late to learn how to jump rope, so I hope these tips inspire you to pick up that rope and start jumping again!
Coach Macy