How to Skip Rope
Jumping rope is a wonderful exercise for a number of reasons. Two of the main ones are that it is low impact, yet high intensity. Jumping rope is easy on the joints, making it safer and less strenuous than running. Jumping at a rate of approximately 130 turns per minute, you will burn as many calories in 10 minutes as you would running for one mile. Jumping rope is a full body activity, with primary focus being on the calves, quads, shoulders and abs. Ropes are inexpensive and even a good one will run less than $10. That’s a lot of bang for your buck.
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Instructions
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Get the proper size rope. Yes, size does matter. If the rope is too long, it will drag on the ground and you won’t be able to jump. On the other hand, if the rope is too short, your feet will get caught when you try to jump. The majority of people (5’4" – 5’11") will do just fine with a 9-foot rope.
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Begin with the rope behind you, with your arms relaxed at your sides and the rope on the ground. This is the basic starting position. Whenever you stop, you will return to this position. As you progress, you will be able to begin by swinging the rope as opposed to starting from the stationary position.
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Using your wrists, turn the rope. The rest of your arm should be as motionless as possible. As the rope passes overhead and approaches your feet, jump over the rope. When jumping, stay on the balls of your feet. This helps with agility. Keep your knees bent slightly to absorb shock.
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The rope will pass under your feet. As it circles around, repeat the previous step.
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Practice. Jumping rope is not quite as easy as it looks. Once you master the basic jump, try skipping, jumping on one leg, doing jumping jacks, changing the direction your feet point, side to side jumping, etc. There are a ton of variations available, so you should be busy for a while.
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