Whether you are an entry-level or conditioned exercise enthusiast, you can gradually (minute-by-minute) infuse rope jumping into your current cardiovascular training. The key to staying injury-free is using good technique and a good jumping surface.
- Keep knees bent and hinge slightly forward from the hips.
- Stay on the balls of your feet, never letting heels touch the ground.
- Land softly. Keep all movements fluid.
- Keep shoulders relaxed.
- Keep elbows bent and tucked in at your ribcage, forearms parallel to the floor.
- Use index fingers and thumbs to lightly grip the handles.
- Use small wrist circles to turn the rope.
- The rope contacts the floor about 6 inches in front of your toes with each rotation.
- Adjust your rope to the correct length: when standing on the middle of the rope with one foot, handles should reach your shoulders. More advanced jumpers can use shorter ropes.
Begin with a single foot alternating jump with reach rotation (transferring body weight R, L, R, L). You can also try a two-foot jump (body weight equal on both feet; both feet clearing the rope with each rotation). Other fun techniques include:
- jumping jacks
- heel digs
- 4 hops right foot; 4 hops left foot, alternating
- giant, slow squat jumps
- single foot alternating super speed
- two-foot super speed
Use a good jumping surfaceYour jumping surface should be not too hard or too soft. Concrete can be too hard, and short carpet is okay. it is best to jump to a wood floor, athletic rubberized floor, short grass or artificial turf.