Jumping Rope: Tips and Techniques
Advantages. Jumping rope is a great form of cardio. There is an endless variety of jumping techniques and you can jump at your own pace. Jumping rope can be used as a form of low intensity cardio or in higher intensity intervals. Besides being a great workout, jumping rope can
- Increase cardio-vascular conditioning
- Improve coordination, balance, rhythm, grace
- Give a total body workout including the calves, quads, glutes, and forearms.
- Increase the amount of calories you use and help burn fat.
Jumping rope can be used as its own form of cardio or as part of a circuit.
Equipment. Jumping rope does not require much equipment. All you need is a jump rope and large enough area. If you are just getting started, I recommend a cheap speed rope. You can pick one up at your local sporting goods store or online for $5-10. Make sure you get a rope that is adjustable As you adjust your rope, play around with the length until you get it just right. Nothing is more frustrating then trying to jump with a rope that is too short or too long.
Skill set. Jumping rope is a skill. Treat the first few sessions as practice. Do not try to tire yourself out. Instead focus on the various techniques I list below. A good starting goal is to try and work up to 20 minutes of jumping at a fast pace.
Techniques. There are various jumping techniques. I list a few of the basics here to get you started. You should never feel bored jumping rope because of the variety of techniques available.
- Double foot jump. Start with the standard two-footed jump. For some variety try jumping forward and back or side-to-side.
- Single foot jump. Just as it sounds, jump on only one leg. When your leg gets tired, switch to the other leg.
- Boxer shuffle. As you are jumping in place, alternate each leg forward and back.
- Running in place. Just as it sounds, continuously jump from foot to foot as if you were running.
- High knees. This is similar to running in place, but involves lifting your knees as high as possible.
- Doubles. To perform a double, jump up and try to spin the rope twice around before you land. As you get better, try performing a double at various time throughout your workout for variety. You can also try performing multiple doubles in a row.
Move around. As you are jumping, try moving in different directions. You can also work your way around the lines on a basketball court or move around in a circle. The options are endless.
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