1️⃣ Highly Effective❗️
10 minutes of jumping rope has been proven to be just as effective, if not more so, than 30 minutes of running. The study was conducted at Arizona State University and found an equal level of improvement in cardiovascular gain between 92 male athletes divided into two groups; one group jumped rope for 10 minutes a day and the other ran for 30 minutes a day over a period of 6 weeks.
2️⃣ Tones your whole body❗️
Jump rope activates the leg muscles, but it also tones your shoulders, back, chest, arms and abs. Each time you bring your foot off the ground, you’re engaging your core muscles without having to do one sit up or plank.
3️⃣ Develop all round athletic abilities❗️
Helps to improve your speed, hand eye coordination, timing, reflexes, balance and posture. Many athletes of other sports use jump rope to supplement their training because of this.
4️⃣ Low Impact❗️
Jump rope is actually used to help athletes recover from joint injury this is because skipping is a high intensity but low impact sport. When performed correctly, with low bounces from the balls of the feet, jumprope has a lower impact on your joints than jogging or running, not only minimising ankle and knee injuries but actually aiding them in recovery by building the muscles in the ankles and knees that support the ligaments surrounding the joint.
5️⃣ Portable and affordable❗️
A jump rope is super compact and portable allowing a workout to happen anywhere; at home, at the gym or event at a local park and many other public spaces. The low price point makes jump rope an affordable and inclusive workout option that is designed for everyone and particularly great when you don’t have access to a gym or large space. 💪🏻
6️⃣ It’s good for your brain ❗️
Having to coordinate so many different parts of your body increases the activity in your brain. Jump rope has been proven to improve memory, alertness, concentration and reading skills. Currently there are studies investigating the benefits of jumprope in staving off dementia.
7️⃣ It’s Fun!!! 🎉
Jumping rope is one of the most fun and creative forms of fitness available. It’s easy to do to your favourite music, with children, friends or even as a form of meditation. Most people report that they barely realise they’re working out!
Knowing which rope you need and want can be confusing so here’s a chart to help you decide between the various options. Generally we recommend beginners start with a beaded rope as the weight and feedback helps the jumper to learn new tricks and proper jump rope form. For fitness, using a PVC rope can be a great option as it cuts faster through the air to allow you to increase intensity with more speed, footwork and double unders.
Choosing between short or long handles is a personal preference with benefits to all options. See here to decide which makes the most sense for you!
How long should your rope be?
A common mistake is having a rope that’s too long which leads to users having their arms too wide to compensate for the excess rope which leads to poor form (see form section further down in this guide). However, optimal rope length also depends on height, skill level, objective and personal preference.
Generally, a shorter rope is considered most suitable for more advanced jumpers but this can also be down to personal preference as there are highly advanced jumpers who simply prefer a longer rope. All efforts should be made to use a shorter rope over time and if your technique allows, you should shorten your rope further.
As a beginner, starting off with a rope with enough room for error is the way to go in order to acclimatise to the new skill but consider progressive shortening in order to improve your efficiency and technique over time. We see a good starting point of rope length being around height plus 3ft, see more below.
To check the size you need:
Stand on your rope at the centre and see where you would like the handles to come up to on your body (see video illustration below),
A good gauge is:
Beginners - bottom of handles end at chest height (this should leave the rope length between the handles at around your height plus 3ft)
Intermediates - bottom of handles end at waist height (this should leave the rope length in between the handles at around your height plus 2ft)
Advanced - bottom of handles end at hip height (rope length between the handles at around your height plus 1ft - only used by very few jumpers and more for the application of efficient speed steps and competition)
As mentioned above, your objectives and the jump rope style being performed will also dictate the optimal rope length for you. When changing length, make small changes rather than big jumps as this will help with progression.
For most applications in freestyle jumping, having a middle ground between efficiency and room for error is most common. Most freestyle jumpers with some experience will be at around the height plus 2ft mark allowing the performance of wide variety of skill types including wraps, double unders and releases without too much excess rope.
In addition, with time and as you jump more consistently, you will likely have more than one rope where one of ropes is very strict on length so you can perform certain skills efficiently and at speed. Whilst the 2nd rope may have 3-5 inches extra length which you can use for training new skills that you are less proficient at. Having a main rope and training rope is something which regular freestyle jumpers tend to obtain in the course of their jump rope journey.
Note - if you want to go faster and do faster mic releases, then shorter ropes will help with this!
Once you are happy with your length, you can remove the excess beads or cut your PVC rope to the size you need.
How to resize your rope once you’ve measured
Now you know how long you need/want your rope it’s time to resize.
Beaded and PVC ropes have slightly different methods. You can also check out our resizing videos for each style below
Beaded
PVCPull the cord from the top of the handle
Pull the cord from the top of the handleUntie the knot
Unclip the plastic snap claspRemove the washer
Pull the cord through until you reach desired rope length based on measuringRemove the handle
Reclip the plastic snap clasp to secure in placeRemove the excess beads (you can keep these as replacements if needed!)
Cut excess cord once you are comfortable with the lengthReplace the handle
Thread the washer back on
Retie a knot above the washer
Cut excess cord once you are comfortable with the length
Note - any frayed polyester cord after cutting can be tidied up and sealed using the flame from a lighter or match to carefully neaten and give a clean finish. This will also prevent knots from coming loose.
For some, skipping can feel quite alien when first starting out. Here are some key pointers to get you off to a good start and avoid those frustrating trips and tangles.
1) Bounce Low
2) Stay on the balls of your feet with only a slight bend in the knees
3) Hand positioning is key
4) Wrist Rotation
5) Shorten your rope
6) Use the correct rope type
Not sure where to start? Check out the key skills you need to get down before moving on to those more complex tricks!
Check out the video guide here to see how you can best learn tricks and skills in jump rope!
The benefit of the toe catch in skipping is that it allows you not only drill tricks with multiple reps without causing too much fatigue but it also pauses the position of the rope to allow to analyse and then correct your hand and body positioning to execute tricks more accurately.
I will be launching more tutorials where this method of learning is used and applied to many other jump rope skills!
Here I've compiled information relating to conditioning your body for skipping; what footwear I have used as well as the best ways to care and maintain your ropes to ensure you are set up for the long "jump"
Click here for details
If you want to learn more tricks and skills then check out our growing library here!
Skipping rope has long been a staple workout and warmup regimen for fitness buffs ranging from beginners to experts.
While walking, jogging, swimming, and biking are among the most popular forms of cardio and warming up, skipping rope has actually been shown to be better at burning calories than just about any other form of exercise.
If you’re new to jumping rope, or just considering dipping your toes back in for the first time since your days on the playground, here are our top five recommendations for quickly getting the hang of jump roping.
One of the most common mistakes new jump ropers make is jumping with a rope that is WAY too long. While it may feel more comfortable to have a long rope, it's actually working against you because the bottom of the rope is dragging or bouncing off the ground, increasing your chances of "missing" and hitting your feet.
Your height is also important because that will determine the length of the rope you should select. Whether using the chart or the armpit method, the real secret to sizing your jump rope is measuring the clearance of the rope as it travels over your head.
Once you have a jump rope, size wisely. See our video below for how to size your rope properly.
There are a lot of variables involved with jump ropes, but it's simpler when you're a beginner: Don't start with a weighted jump rope or a speed rope. While these may look fun and exciting, they are extra difficult to get started with.
Weighted ropes require you to exert more energy when jumping, which can make you tired and cause you to compromise your form.
Speed ropes are designed to go fast (usually for double unders), and they use a thin cable that can really hurt when you miss. When you're just learning, you want to "feel" the rope for developing a rhythm. Speed ropes are much more difficult to develop a rhythm with.
Instead, we recommend starting with a simple beaded rope or PVC rope, which both have just the right weight for "feeling" the rhythm without hurting yourself when you miss. (Pictured above is our Beginner Progression Jump Rope Bundle.)
While jump roping in playground dirt might have been OK for you as a kid, it’s hardly the best surface to use as an enthusiast looking to get better. One of the most vital things to remember is that jump roping should be a low-impact activity.
Always look for a solid surface to jump on, and if you’re going to be outside, lay down a mat for a little more forgiveness (trust us, your knees will thank you). Concrete is not forgiving on your joints, and carpet can impact the course of your rope, so steer clear of those surfaces whenever possible.
The ideal surface for jump roping is a suspended wood floor or one made of rubber, like you might find in a gym. These types of surfaces provide absorption for your joints by distributing shock and having a little bounce to them. Win-win.
Remember, jump roping is a full-body activity, and you must keep that in mind as you consider proper form. First, you can protect your ligaments and joints—and save some energy—by slightly bending your knees while jumping. Next, be sure to land on the balls of your feet. Landing on your heels not only increases your chance of injury but can also throw you out of rhythm and hinder any potential improvement.
Though it may sound counterintuitive, the best jump ropers don’t rely much on their arms. Instead, they use their wrists to power and spin the rope over their heads. Proper form here involves keeping the hands near the front of the hip bones, with your wrists pointed outwards and doing all the work.
Letting your arms travel too far away from the body affects the speed of the rope and can also shorten it, forcing you to work much harder than what is actually needed. If you can stick to small and controlled circles, you’ll achieve maximum efficiency, and it will feel like the jump rope is almost turning itself, thanks to the momentum you’ve created.
Lastly, while jumping, don’t forget the importance of breathing. If you can find a good cadence with your breathing, regularly inhaling and exhaling in rhythm, you may be able to avoid becoming gassed quickly. Endurance is a key factor in jump roping.
As tempting as it may be to try and tackle some advanced jump roping tricks like one-foot hops, criss-cross, and everyone’s favorite, the boxer step, understanding and mastering the basics first will provide you with the foundation you need to elevate your jump roping. The single bounce step and jog step are the first two moves you should learn, followed by skiers, speed steps, and side swings.
Come out of the gates too hot or too ambitiously, and you risk getting hurt. An injury to your ankle or knee (even a minor one) could cost you weeks of training and result in a major setback. As with most things related to fitness, improving your jump roping ability will take time, so be patient and give yourself some grace.
If you had a goal to run a marathon, you would monitor your results and track how well you’re training, right? Jump roping should be no different. The only way to accurately recognize growth and measure improvement is to track your progress.
A variety of jump rope apps are available for your smartphone that allow you to chronicle your evolution toward jump rope greatness. Prefer an old-school approach? There’s nothing wrong with jotting down your progress in a notebook as you go.
Some notes you might want to record include the duration of your activity, the tricks you completed, how many calories burned, what you thought you did well, and any areas ripe for improvement.
Beginners can grasp the basics of jumping rope in less than an hour with proper guidance. However, mastering tricks like double unders and improving efficiency takes consistent practice and the right equipment.
To jump rope with proper form, bend your knees slightly and land on the balls of your feet, protecting joints. Use wrists, not arms, to spin the rope, keeping hands near hips. Maintain small, controlled circles for efficiency, and breathe rhythmically for endurance.
If you’re committed and ready to become the best jump roper you can be, Elite Jumps can help! Check out our jump rope tutorials, complete with videos featuring top tips on footwork and tricks.
With innovative and high-quality products like our Beginner Progression Jump Rope Bundle and Do Hard Things™ Heavy Beaded Jump Rope, Elite Jumps has your back throughout your jump roping journey.
Devin Meek is the Director of Education for Elite Jumps. He's been a jump rope entertainer for over eighteen years and is a three-time world champion competitive jumper. Devin travels the country sharing his passion for the sport, giving jump rope workshops to schools, CrossFit gyms, and corporate wellness programs.