How to Jump Rope Like A Pro

How to Jump Rope Like A Pro

The jump rope can be a great cardio exercise if you know how to jump rope properly. Not only does jumping rope help you burn a ton of calories and improve your speed and quickness, it’s also cheap and you can do it just about anywhere!


1) Jump on the Balls of your feet
When you jump rope, try to softly jump up and down on the balls on your feet. Your heels should never touch the ground, which is one reason why jumping rope is a serious calves workout!


2) Don’t Jump too High, Relax
If you’re trying to get in a rhythm and jump rope for more than 30 seconds without burning yourself out, keep your jumps as small as possible without tying up the jump rope.


3) Don’t Swing your Arms/Shoulders too Much
Jumping rope is all in the wrists. Jumping rope effectively is all about the efficiency of the revolutions. If you are using your arms and shoulders while jumping very high, jumping rope becomes a VERY difficult cardio activity. Just use your wrists in a circular motion.


4) Use the Correct Rope Length
The jump rope by putting it under your feet, the handles should reach your sternum. Much higher, or lower will affect the rhythm and make jumping rope much harder. The jump rope should tick the ground each revolution, which also makes it easier to count reps and get in a rhythm.


5) Hands Slightly Above Waistline
Hand position is important and this is also dependent on the length of the rope you have. Your arms should be comfortably bent, hands placed about a foot from your sides and about waist level.


6) Get in a Rhythm
Getting in a rhythm can make jumping rope easier and more fun. I like to complete a certain number of revolutions, or reps in a certain amount of time, let’s say a pace of roughly 150 reps per 60 seconds. It’s really up to you what feels comfortable and what type of workout you are doing.

7) Contact Zone
Carpet will make your rope bounce, there's no way around it, you have to jump higher than normal if you are on carpet. Each surface type has it's own characteristics and you should be aware of them before you get out there and strut your stuff.

If you have a choice in surfaces, a suspended wood floor is the best for your joints, plus it can give you some extra bounce in case you want to get up really high. Try to avoid concrete if possible since it will wear you out faster, it's also not good on your knees.


8) Practice makes permanent
This is by far the most important tip of all!

First, start out with the rope behind you, then:
a) Do one jump rope rep then stop
b) Do two jump rope reps, then stop
c) Keep on going

This progressive strategy helps prevent, or unlearn the dreaded “double hop”, which is when you hop twice in between every revolution. It’s really just a matter of putting in the practice, next thing you know, you’re jumping rope like a pro!

Stay Fit. Stay Classy. Stay True

Jenna

References: http://www.jumprm.com/fitness/?article=1