Rope jumping improves
- aerobic conditioning
- anaerobic conditioning
- lower body strength and power
- core strength
- coordination and agility
- foot and hand speed
- timing and rhythm
- bone density
- recovery from certain injuries
- body composition
- spatial awareness
- concentration and memory retention
The average adult burns roughly 13 calories per minute while rope jumping at an average pace (140 jumps per minute). That’s nearly 800 calories per hour!
But rope jumping is also fun, inexpensive, portable, gentle on the joints, and offers endless variety and challenges. It’s no wonder rope jumping is a favorite with elite athletes, super models, and anybody who wants to improve their level of fitness.
- comfortable workout clothes
- a pair of supportive sneakers
- a correctly-sized jump rope
Which Rope Should I Use?
Choice of rope depends primarily on three factors:
1) what you’re trying to accomplish
2) level of skill
3) personal preference
For example, if your goal is to build massive grip strength and boost your anaerobic capacity you’ll want to use a heavy rope weighing anywhere from 1 to 5 pounds. Or if you’re attempting to learn elaborate tricks that involve bringing your hands behind your back or under your legs you’ll want a long-handled, beaded rope.
Highly skilled jumpers can opt for lighter, faster ropes whereas a beginner who is struggling with establishing timing and rhythm should choose a rope that’s heavy enough to provide significant sensory feedback.
Personal preferences are all over the map when it comes to type, length, and shape of handle; cord weight and stiffness; turning mechanism; and general feel of a rope.
95% of the time, Shana and I use the Punk Rope jump rope. We love it’s versatility as well as its price point. We’ve skipped numerous 5Ks with our rope, but also used it for crossing and double unders competitions. Its our rope of choice for teaching novice through intermediate jumpers as well as seasoned CrossFitters. Have we used other ropes? Absolutely. In fact, we’ve tried nearly every rope on the market. But we keep coming back to the Punk Rope jump rope.
The Basic Movements
- First, turn the rope using your wrists. Keep the shoulders and elbows “quiet.”
- Next, jump over the rope with a very low, relaxed bounce.
- Your mantra is “turn first and jump second.”
Performing the turn and the jump with proper timing is the key to being a successful rope jumper. If you jump too early or turn too late, you will likely get tripped up.
Warm up before jumping to ensure your joints, muscles, and mind are ready to rock. After your workout, a gentle cooldown will bring your core temperature back to normal, calm your nervous system, and help alleviate muscle tightness. Watch the videos below to get the most from your jumping sessions plus we have tons more videos on YouTube!
If you’re in the New York City area we’d be delighted to meet with you for a private lesson. If New York isn’t in your travel perhaps a Skype session could work. Alternatively we offer a Punk Rope Certification (live workshops and a distance option) and double unders seminars. Email us for more information on any of the above.
Once you’ve mastered the basics, check out the videos below, along with our tutorials on YouTube. Consider snagging our instructional DVD, Rope Jumping for Maximum Fitness, which includes the Rope Jumping for Fitness PDF manual.