How to jump rope?
It looks simple and easy but when you get down to it, it could be quite tricky because you aren’t just randomly jumping; you’re jumping with a rope which requires you to have skill to handle the rope, to know the jumping technique and to do the right amount of jumping.
I’m going to show you the efficient and correct way to jump rope , to maximize your results in the shortest time possible – results such as a complete cardio
Before You Jump
- Put on cushioned shoes such as sports shoes or running shoes with extra cushioning for additional support
- Use the right length of rope for your jumping. It should neither be too long nor too short. This is to prevent accidents and tripping. The rope length should extend from your armpits to your foot when measured against your frame
- Get a rope that’s light-weight and/or adjustable
- Find a soft ground like soft earth or carpeted/thick wooden floors, to jump on
- Choose an open area to jump rope
First, practice jumping without the rope. Try to jump rhythmically and to land on the balls of your feet.
Keep your heels off the ground, stay on your toes. Use your ankles as a spring action as this eliminates the odds your feet smacking hard on the ground.
As you get along, better your landing skill. The final result is that you should land with your feet level and your weight evened out. Keep on practising until you get this.
Jump With The Rope!
OK, finally, you jump with the rope!
- Just grip the handles of the rope on each of your hand
- Put the rope behind your back and let the loop hang behind your feet
- Throw the rope over your head and when it meets your feet, jump over it. One good cue to jump – jump when you hear the rope hit the ground in front of you
- Use the rhythmic technique you learned earlier to jump. Take your time. It takes a while before you get the timing right
- One thing is to try focus your eyes on only one object. It helps you focus more and keeps your balance. You can also judge where the rope is without looking directly at it
- Do small jumps as you’ll save energy and can jump longer
- Jump (without tripping) and see how long you can do it. For starter, you jump straight for say 2-3 minutes, 2-3 times per week for 1-2 weeks, to let your body and heart get used to the impact of the jump
- When your body and heart are better conditioned, you can jump straight for 5-10 minutes per session, 3-4 times per week, for 2-3 weeks
- After this, your body and heart are in good form already, so you should be able to jump straight for 15 – 20 minutes per session, 3-4 times per week
Jumping rope is very effective. You know, boxers use it for conditioning their bodies.
It’s more effective than running. It burns about 200-300 calories in a 15 – 20 minute jump. It’s also an enjoyable exercise to do.
So, try it out!