How to Jump Rope to Boost Your Training

One of the best exercise gadgets—the jump rope—costs less than $15, can travel anywhere. It is so easy a kid can use it. Professional tennis and basketball players, and even runners, are adding jump roping into their training regime, and not just for fun: it strengthens the heart, muscles, and bones, improves agility, coordination, timing, rhythm, and explosive power. Follow these steps before or after your next workout.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Jump rope
• Good cross-training shoes

1. Warm up with 10 to 15 minutes of light activity.
2. Keep shoulders relaxed and elbows in close to your body.
3. Alternate brief periods of jumping with resting moves, such as turning the rope alongside your body without jumping. For example, try 5 minutes of jumping followed by one-minute rest. Repeat.
4. Over time, decrease the rest time and add more jumping. Your goal is to jump continuously for at least 15 minutes.

Tips & Warnings

• Make sure your rope is the right length. When you step in the center of it, the handles should just reach your armpits.
• Wear a good pair of cross-training shoes.
• Jump to music with a fast beat--125 to 130 beats per minute.
• Avoid jumping on concrete. Aim for wooden floors, rubber tiles, or the track.
• If you’ve been sedentary for a while, check with your doctor before beginning any vigorous activity.