Basic Jump Rope Techniques to Spice Up Your Cardio Routine
Jump ropes are a great way to get in shape, especially when combined with other exercises that cover stretching and weight training to create a workout that gets your entire body in shape. In our previous post you can find out more about all of the amazing benefits of rope jumping. In this post you will discover some of the most important jump rope techniques to spice up your cardio training and burn that stubborn fat.
10 Tips To Improve Your Skipping Rope Skills
- When jumping rope, focus on engaging the abdominal and back extensor muscles throughout the workout.
- Your shoulders should be down and away from your ears to avoid them hunching up toward your ears as the rope travels overhead.
- Don’t grip the handles too tightly—hold them near the ends closest to the rope.
- Keep your shoulders relaxed and your elbows close to your body.
- Turn the rope from your wrist and aim to keep a smooth arc in the rope as it passes over your head. Make small circles with your wrists.
- When you start to jump, make sure the rope touches the floor slightly.
- The jump. Jump low to the ground to minimize impact and remain in a tall, vertical position. Don’t jump more than an inch. In other words, jump is just a slight push, but it comes from the ankles, calves, knees, and hips. Push through the floor with the balls of your feet and point your toes downward as you lift off.
- The landing. Make sure you bend your knees each time you land. This will help in absorbing shock. Contact with the ground should be as brief as possible, your heels never touching the ground.
- Choose a lightweight rope with foam grips because they will not slip if your palms become sweaty. To choose the right length for you, stand on the middle of the rope and bring both handles up to your chest. The handles should reach about chest height.
- The best shoes for jumping rope are cross-trainers or aerobic shoes. Look for good cushioning in the ball of the foot, where you land. Jumping rope is an impact activity, and the cushioning will help you absorb the shock of jumping up and down. A reinforced toe will protect your toes from the rope, and lateral support will give the side-to-side support you need when you land.
Basic safety guidelines
- Remember to follow basic safety guidelines as you’re jumping. Make sure that you have plenty of room to swing the rope without hitting another person or the ceiling (or worse, the ceiling fan!). Wear comfortable clothing and shoes that will support your body as you jump. High impact exercise can also put a lot of stress on your joints, so take care of those ankles and knees. If you already have health problems, check with your doctor before starting this or any exercise program.
Basic Jump Rope Techniques
Jump rope routines can be very simple or very complex. There are many instructional videos, books, magazine articles, and online sites that can describe the different jumps and moves. Furthermore, if you prefer that way, an instructor at your local gym can help you get started. If you’re just picking up a jump rope for the first time, start with the basic jump described below.
Once you have gotten used to that, you can vary it with slightly more complicated moves. Try crossing your arms as you jump, or twisting your body, or swinging the jump rope in the opposite direction. If you feel the need for a real challenge, try the double under, where you swing the rope under your feet twice in one jump. Once you’ve mastered that, you can try for the triple jump, the quadruple, or more. The world record for consecutive triple unders is 320, but if you can’t quite make it that far, don’t get discouraged. Just keep going and enjoy yourself!
There are many different jump rope techniques out there, and they are all quite challenging to learn. However, most can be found with a simple online search, and more often than not, you will stumble upon a video tutorial, with step-by-step instructions. Here is only a short description for some of these jump rope techniques.
Two-Foot Jump (Basic Jump)
Take off and land on both feet simultaneously. Holding the handles in each hand, stand with the rope behind your feet; then swing the rope over your head, and as it comes back down to your feet, jump over it. Both feet take off from the ground and land together.
Alternate-Foot Step (Alternating Single-Foot Jumps)
As you jump, alternate landing on your right foot and then your left, as if you’re jogging. Both feet are alternated up and down while the rope makes its revolution. It will take some practice to get the hang of this, and it may feel awkward at first, but in time you should feel just as natural jumping in this fashion as with both feet together
Two Right, Two Left
Alternate two consecutive single-leg jumps on your right foot and two jumps on your left.
Jump side to side on both feet.
After you’re comfortable with the basics, start to play around with cross-over jumps. This means you switch the position of both hands to the opposite sides, so your left hand winds up outside your right hip and your right hand is outside your left hip.
Jump a few inches forward and then a few inches back on both feet.
With both feet, jump diagonally forward to the left, then back to center, then diagonally forward to the right, then back to center.
While in the air during the jump phase, cross the lower legs slightly and land with legs crossed.
Double Jumps (Double Under)
You swing the rope under your feet twice in one jump.
Video: Jump Rope Techniques
Replacement cardio exercises
- Treadmill running
- Elliptical trainer
- Riding a stationary recumbent bike
- Riding a stationary upright bike
- Stair climbers
- Rowing ergometer
Jumping rope is a fantastic way to build stamina and athleticism, burn fat, and start or finish any workout. Here are the fundamentals you need, and how to progress them! Try some of these basic and more advanced jump rope techniques. You will not be sorry.