How to do a Jump Rope
- Hold a handle in each hand with the rope behind your heels.
- Keep elbows close to your sides and turn the rope using your wrists, not your arms.
- Hop just high enough to clear the rope, landing softly on the balls of your feet.
- Keep your knees slightly bent and your core engaged.
- Find a steady rhythm; jog in place to mime it if you have no rope.
Keep in mind
- Turn the rope with the wrists, not the whole arm.
- Keep the elbows close to your ribs.
- Jump just high enough to clear the rope — a couple of centimetres.
- Land on the balls of the feet with soft knees.
Common mistakes
- Swinging from the shoulders — the wrists do the turning.
- Jumping far too high — small, quick hops last much longer.
- Double-bouncing between turns — speed the rope up instead.
Breathing
Breathe steadily in rhythm with the rope.
Take care
Repetitive calf and ankle impact — build up gradually, and skip it on concrete without shoes.
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