The move involves crossing your arms in front of you while the rope is in the air and then uncrossing them before the rope comes back down - allowing you to jump through the loop. It's not an easy move to pull off without plenty of practice, but it does add a fun, dynamic element to your workout while also ramping the intensity up to 11.
If you want to take your jump rope to the next level, adding some crisis crossing will test your abilities to their limits. Watching somebody cross their arms in front of their body as the rope passes overhead and uncross them as it passes under their feet at full speed is a mesmerizing sight, but getting used to it takes some time.
Jump roping is already a widely popular addition to many workouts. It's excellent for strengthening muscles and bones and aids with balance, but it also torches through calories like a few other workouts. A 200-pound individual can burn 362 calories from just 20 minutes of quick rope jumping. It's fantastic for weight loss and high-intensity interval training.
The criss cross ramps things up even further, testing coordination and agility and significantly enhancing cardiovascular fitness. It’s a popular choice among athletes and fitness enthusiasts looking for a comprehensive workout.
As such, criss cross was recently introduced into CrossFit Games due to the skill required to pull off the movement successfully. CrossFit’s adoption of criss crossing is evidence enough of its difficulty and impact on an athlete's physique and form.
There's also an enjoyment factor often overlooked; yes, jump roping can be frustrating in the early stages, but when you’re flying through workouts and crisis crossing without even thinking, you'll love it.
Becoming a criss cross jump rope pro requires plenty of patience, practice, and attention to technique. Here are some tips to help you perfect this challenging yet hugely rewarding exercise.
Let's get the fundamentals right first. If you haven't mastered jump roping yet, trying to dive straight in with the criss cross is pointless. Take your time and get the basics down before moving on to the more complex techniques.
Once you're there, start with a basic jump rope rhythm to warm up and establish your timing. Gradually introduce the arm-cross motion, focusing on timing the cross so that your arms have crossed by the time the rope reaches your feet. Practice the arm cross without jumping to get used to the motion. If need be, do this for a few sessions until it becomes second nature.
If your arms are in the wrong place, you're setting yourself up to fail. You need to create plenty of space to jump through, so your arms should cross at the forearms, not the hands.
Also, keep your movements tight and close to your body, as this will help maintain control over the rope. If your arms start traveling outwards, it's only a matter of time before the rope becomes tangled in one of your feet.
Coordination between your arms and feet is crucial; this is one area where many fall down - sometimes quite literally. As you swing the rope overhead, prepare to cross your arms in front of you. Jump slightly higher than during regular jump rope actions to give yourself enough time to complete the cross and uncross motion before the rope comes back around.
Another error that often impedes those new to jump roping is trying to control the motion of the rope with their arms rather than their wrists. If you watch a jumper in full flow, you'll notice the rope movement comes almost entirely from the circular motion of the wrists, and the arms are moving very little.
This ensures a smoother rope movement and reduces the likelihood of tangling. Keep your wrist movements fluid and use them to guide the rope in the criss cross pattern. If you use your arms more than your wrists, you'll quickly start to feel a burn around your shoulders and biceps.
Rope jumping - criss crossing in particular - is great for various workouts. Many specific exercises also complement rope jumping, improving the skills necessary for more complex moves.
Drills that enhance coordination, like agility ladder drills or mirror drills (where you mimic the movements of a partner or your reflection), can improve your ability to synchronize your arm and leg movements, a key skill for criss cross jump rope.
Integrating jump squats into your workout can increase your leg strength and explosiveness, enabling you to jump higher. Adding this additional height is crucial for giving you more time to execute the arm cross and uncross movements mid-air.
Tuck jumps help improve your vertical jump and core strength, both essential for the criss cross. Pulling your knees up towards your chest mid-jump simulates the higher leap needed for the criss cross while enhancing your ability to control your body in the air.
Practicing with a weighted rope can build the arm and wrist strength needed for the criss cross. The added weight increases the resistance you need to control, mimicking the effort required to maintain the rope's momentum during the cross and uncross motions.
In a single word - yes - but the rewards are substantial. Criss cross jump rope is considered more challenging than basic jump roping due to the coordination, timing, and precision required. However, with consistent practice and focus on technique, it becomes a more manageable and enjoyable part of a workout routine.
While pulling off a criss cross movement with any jump rope is possible, having something lightweight, ergonomically designed, and with comfortably gripping handles will make things significantly easier. An adjustable rope length is also essential to ensure you can tailor it to your height for optimal performance.
When the various aspects you've worked on individually come together, criss crossing at high speed is a beautiful feeling. Not only are you torching calories, boosting cardiovascular health, building stronger bones and muscles, and developing better coordination, but you're also having a blast while doing it.
Having the right equipment is critical to getting the most out of criss crossing. Elite Jumps offers a range of high-quality freestyle jump ropes designed for performance and durability. Whether you're a beginner eager to mimic what you see down the gym or an experienced jumper looking to optimize your routine, Elite Jumps has the perfect rope for you.
About the AuthorDevin 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. |
If you’re ready to get your start in the sport but have no clue where to begin, we’re here to set you on the path. No matter your skill level, Elite Jumps has the right rope to help you get started on the right foot. Read on to learn about the best jump ropes for beginners and why you should consider these as you begin your fitness journey.
Jump roping is known as a rhythmic sport. Learning the cadence of when to jump versus when to land can be difficult for some, especially as a beginner.
When you first start, finding the right rhythm is likely to be one of the more challenging hurdles you will face. But learning to develop rhythm correctly is the key to success in the sport - and here’s why.
During your first couple of sessions, your overall endurance may take a hit when you try to go for more extended periods. Keeping your muscles relaxed while still engaged is the key and can prove to be a difficult level of harmony to find.
However, monitoring your rhythm and adjusting your speed will help you jump more efficiently and maintain your stamina without over-exerting yourself. With the correct jump rope, finding your rhythm can be simple and just takes a little practice.
The Freestyle Beaded Jump Rope is perfect for beginners looking to get into the sport or for athletes who are looking for a way to mix up their cardio sessions. Beaded Jump ropes also offer an audio cue to develop jump rope skills. Many beginners note that the rhythmic sound of the beads hitting the floor helps improve rhythm, as the beads add a metronomic ‘ticking’ to help gauge ideal movements.
Once you’ve mastered the basics, it may be time to move on to a more advanced option. The PVC Freestyle Jump Rope is the perfect crossover from novice to intermediate and will allow you to practice advanced skills as you become more comfortable.
Unlike the beaded rope, this product is made of a thin, durable cord designed for speed training and other challenging workouts and tricks. The slender cord allows you to pick up the pace and test your limits with each training session.
This bundle is ideal for making the step-up due to the three cord thicknesses included. Beginning with the 6mm thickness will provide you with the feedback of a thicker rope before progressing to 4mm as you improve. The thinner rope will help you implement more advanced movements like tricks and double unders as your skill and confidence grow.
If you feel confident in your jump rope abilities and are ready to take your skills to the next level, then the Sports Performance Jump Rope is a fantastic choice.
Once you’ve nailed the basics of jump roping, it’s time to advance to the fun stuff. Learning how to complete a double under can be incredibly difficult without the proper rope, and that’s why we strongly recommend investing in the Sports Performance Rope when attempting to master this skill.
This rope is designed to perfect the double unders and is also great for speed training, boxing, or CrossFit workouts. Similar to the PVC bundle, this rope also comes with three cord sizes, each of which aids progression.
The 4mm cord is the thickest and provides the most feedback when you want to master your first 1-10 double unders. The 3.2mm cable is slightly thinner and faster but still offers ample feedback as you progress to 11-50 double unders. The final cord at 2.4mm is the thinnest and the fastest for performing 50+ double unders efficiently.
Buying a jump rope made of quality material should be one of your top priorities. Put your money to good use and invest in a product made of exceptional materials, not something cheap that could break after a few uses.
Our jump ropes undergo rigorous quality control tests throughout production to ensure your money will not go to waste. We want your entry into the sport to be seamless, and investing in our ropes will guarantee you're set for success.
While you may want to dive right into the advanced skills and tricks, it’s important to spend ample time perfecting the basics of jump roping. To do this, you should carefully consider the weight and size of the rope you choose to purchase.
Starting with a lightweight rope will allow you to figure out the maneuvers without added weight hindering your progress. You should also take the time to learn the correct rope size for your person. All our ropes are easy to resize, so you can mess around with it until it feels just right.
Similar to weight and size, the thickness of the rope is also an essential factor to consider before you buy. Generally, thicker ropes equate to more effort on your end, so factor this in as you research. While a thicker rope requires more effort, it also means more significant biofeedback, which is vital when training your mind and body to learn the timing of the jump.
Jump ropes are generally hard to store as they can easily get tangled or twisted. You won’t have to worry about this issue by choosing from Elite Jumps' collection. We offer storage bags for each rope, ensuring it’s adequately stored and easily accessible at all times.
For beginner jump ropers, we recommend starting with a core-beaded option. These ropes are lightweight and perfect for newbies looking to hone in on the correct rhythm and practice basic skills. They’re also durable and won’t get damaged when you inevitably make a few starter mistakes.
While this will ultimately depend on each user, we recommend starting with a 3 oz jump rope. These starter ropes are an excellent entry into the world of jump roping and will allow you to perfect basic skills before moving on to the heavier, more advanced rope options.
Getting your start in jump roping shouldn’t be overwhelming. Any of the beginner-approved options listed above are excellent for beginning your foray into the sport.
Still unsure which rope is best for you? Check out our tailored quiz and find the perfect jump rope for you. Buy today to receive a 10% discount on your purchase!
About the AuthorDevin 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. |
Learn how to optimize your rope-jumping routine, including how long and fast you should jump, as well as other factors to consider to time it just right.
Consistency is key in any workout routine, and even though jumping rope is a low-impact exercise, you still need to pace yourself. For beginners with a low fitness level, starting with 1 or 2 sessions per week can be a safe and effective way to build endurance, while experienced jumpers can jump every day without issue. If you find yourself somewhere in the middle, aim for 2 or 3 times a week to get the technique down and minimize injury risk.
The duration of your jump rope sessions can depend on various factors, including your fitness level, goals, and even personal preferences. Some people prefer a short but intense 30-second jump rope interval going as fast as possible. This method is excellent for improving jump height and speed if you want to hone your jump-roping skills.
As a guideline, consider implementing one of the methods below into your workout routine to increase your endurance and experience an engaging cardio workout:
This routine will ensure a thorough cardio workout while helping perfect your form and technique. What’s more, these quick bursts don't have to be your entire workout session. You can repeat these intervals with minute-long breaks in between, and adding a 15-minute total jump-roping session can help you burn an additional 250-300 calories.
The speed at which you should jump rope is highly individual and can depend on your fitness level and the specific goals of your workout. Fast rope jumping should only be done in short increments. 30-second sessions are an excellent place to start with maximum speed if you want to get faster and jump higher.
Steady-paced sessions can utilize speeds of about 100 skips per minute for slow to moderate intensity, while going up to 120-160 skips per minute will advance your workout.
This range allows for a good cardio challenge without sacrificing form and technique, which are crucial for preventing injury.
Do you want to improve your endurance, lose weight, or enhance your cardiovascular exercise skills? Your specific fitness goals will govern the intensity and duration of your jump rope workouts.
If you want to improve endurance, aim for longer durations of about 30 minutes of total jumping at a slow and steady pace with breaks every few minutes.
If you’re looking to use jumping rope as a HIIT workout, keep the duration shorter, around 10-15 minutes, and use a faster pace to increase your heart rate.
If your main goal is to lose weight by jumping rope, begin with a duration of about 10 minutes (broken into smaller sections) and add to this to continue challenging your body.
Several factors can influence the ideal duration of your jump rope workouts, from intensity level to current fitness level, previous injuries, technique, and jump roping surface. Here's a breakdown of the most important ones.
If you're looking for a high-intensity cardio session, you'll want to jump for more extended periods - think 15-20 minutes or more. But if you're aiming for HIIT (High-Intensity Interval Training), your sessions could vary from as little as 1 minute to several, with rest periods in between.
Your current level of fitness is a significant determinant. Beginners naturally need to start with shorter sessions to avoid burnout and injury. As you develop better rop endurance, you can gradually increase the length of your workouts.
Another thing to remember is your level of cardio, not just how active you are. Jumping rope may feel more intense if your workouts predominantly consist of weightlifting or yoga. Even if you're cardio-active but new to jumping rope, it still may take a bit of time to nail down your technique and get used to the mechanics of the movement.
Listen to your body and start slow if you have knee or ankle issues. Begin with shorter sessions and monitor any aches, pains, or other signs that your body is struggling or if an injury is exacerbated.
The type of surface you jump on can also influence the duration and intensity of your workouts. Hard surfaces like concrete or asphalt can be more taxing on your joints, so consider jumping on a softer surface like a padded mat if you want to practice longer jump rope sessions.
Proper form and technique are vital for maximizing your progression and ability, as well as jumping without injury. If your form starts to slip, it's a sign that your muscles are fatigued or you're pushing yourself too hard. Start slow with short sessions and gradually build up the duration of your sessions as you perfect your form.
Regularly jumping rope has many benefits and can yield myriad positive results. It’s a fantastic way to burn calories, improve cardiovascular health, and enhance overall athleticism. You can expect improved leg and core strength, better coordination, and a boost to your overall mood. Combine jump rope exercises with a well-rounded fitness and nutrition plan to improve general fitness and strength for optimal results.
The number of calories you'll burn jumping rope can vary depending on your weight, intensity, and duration. As a general guideline, you can burn up to 15-20 calories per minute, meaning you can clock in a whopping 500-600 calories burned in just a half hour of work. Compared to the 300-500 calories burned while running or the 200-300 calories burned by biking over the same period, jumping rope is one of the most impactful cardio options available.
Don’t believe us? Try our jump rope calorie calculator and see for yourself!
Jumping rope can have immense benefits, but just like any form of exercise, overdoing it has certain risks. Some of the common pitfalls of jumping rope too frequently include general joint pain, shin splints, stress fractures, and calf and Achilles tendon strains.
Overdoing your jump rope workout can put a lot of pressure on your lower joints, particularly if you’re a beginner. Doing this repeatedly can cause joint pain, especially in the knees and ankles. Always wear suitable footwear and practice proper technique, landing softly on the balls of your feet. You should also consider using a softer surface like a jump rope mat or soft gym flooring.
Such injuries are most commonly caused by trying too much too fast; you should listen to your body and consider your limits. Avoid any injuries by warming up sufficiently before workouts and gradually increasing jump time and frequency. You should also stretch your calves, Achilles, and foot muscles post-workout and perform specific stretches such as tib raises to strengthen your shins.
The ideal duration for your daily jump rope session can vary from person to person. Beginners can start with 10-15 minutes and work up as they become more accustomed to the exercise. Experienced jumpers may find benefit in sessions that last 30-45 minutes. Always balance duration with proper technique and recovery.
How long you should jump rope doesn't have a one-size-fits-all answer. It's a personal decision that should be based on your current fitness level, overall health, and specific goals.
If you're looking for a high-quality fitness jump rope to take your workouts to the next level, look no further than Elite Jumps. With a range of jump ropes designed for various fitness goals, we have the perfect jump rope for every jumper. If your goal is losing weight, check out our weight-loss jump ropes and take the first step toward a healthier you!
About the AuthorDevin 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. |
But what precisely about jumping rope makes it so valuable to the sport of boxing? Learn about the specific benefits boxers can gain by jumping rope and discover the best jump rope to improve boxing skills and endurance.
Jump rope drills offer more benefits than you’d initially think. This type of training has been an integral part of boxing for decades – and for good reason. It makes for a better, more agile athlete with sharper coordination, footwork, and improved bodily awareness.
Here's what jump rope training brings to the ring:
Boxers need to maintain a high level of cardiovascular health. Jumping rope is an excellent way to increase endurance without the need for long, tedious runs. It even allows you to burn more calories than running, with jumping rope burning 500-600 calories in 30 minutes, while running burns only 300-500 calories in the same time frame.
The quick bursts of cardio mimic the energy systems called upon during a boxing match, leading to improved stamina. It also allows you to work muscles like your shoulders, wrists, and arms more than other cardio forms, which is essential for boxers.
Conditioning the mind is equally as crucial as strengthening the body. Jumping rope helps train the mind to keep going and push past mental blocks even when the body is signaling for a break.
A boxer's footwork is their foundation – it's the platform from which they launch an attack or evade their opponent's advances. Jumping rope requires precise foot placement and quick adjustments, directly translating to the footwork needed for the ring.
Most boxers use what's known as a boxer's skip, which is different than regular skipping. By slightly shifting weight from one foot to the next, so you're only ever supporting your body weight with one foot at a time, a boxer's skip replicates how a boxer moves their feet in the ring and helps them grow more precise with their footwork.
Boxing is as much a mental game as it is physical. Coordinating the rope's movement with hand-eye and foot-eye coordination sharpens the boxer's reflexes and timing, which are crucial when dodging punches and finding the perfect moment to strike. Jumping rope helps you get into a specific rhythm to keep up the momentum, and this kind of agility is critical in the boxing ring.
The more coordination you have as a boxer, the more you'll be able to use your legs and arms efficiently, making your defense sharper, your moves faster, and your strikes more precise.
Jump rope training dramatically increases a boxer's leg, arm, and shoulder speed. It especially improves the explosiveness of the lower body, helping to improve lower extremity strength and punch performance. The legs are the body's engine, and rapid skipping helps develop fast-twitch muscle fibers, enabling quicker movements and punches. It's an excellent way for clumsy or heavily-moving boxers to get quicker and lighter on their feet.
The repetitive motion of jumping rope forces the boxer to become acutely aware of their body positioning. This self-awareness is imperative in boxing, as it improves the boxer's ability to move in sync and with purpose, whether shifting weight to throw a punch or moving out of the way of an opponent's attack. Knowing how your body reacts or moves makes you more accurate in bouts.
Selecting a jump rope for boxing is a personal choice. Speed, weighted, and even smart ropes are available, each with advantages. You might even prefer to use a mix of each rope to add variation to your workouts.
The best jump rope for boxing is the one that suits your style and goals, so consider how you're looking to improve before you purchase a jump rope for boxing.
Speed ropes are generally recommended for their ability to help mimic the fast movement needed in an actual match for time or rep-based workouts. These ropes, like our Boxer Training Jump Rope - 5mm PVC, are lightweight and utilize a strong core to prevent the rope from stretching for a consistent spin every time.
On the other hand, weighted ropes add resistance, which can improve strength in the rotating and jumping muscles, build core strength, and improve balance and coordination. These heavy ropes can range from half a pound to 1.5 pounds.
Skipping or jumping rope is a boxing-specific aerobic exercise that improves endurance and cardiovascular health. It also enhances a boxer's agility, balance, and coordination. Mentally, skipping can increase focus, longevity, and the ability to maintain a rhythm – both of which are key for winning boxing matches.
Jumping rope is an essential part of any boxer's workout regimen. It involves the arms and wrists more than other cardio forms and sharpens agility, coordination, speed, footwork, and bodily awareness.
For boxers interested in upping their jump rope game, Elite Jumps offers a selection of boxing jump ropes designed to withstand the rigors of intense training. Competitive athletes and world champions trust our jump ropes, so you can have peace of mind knowing that they'll stand up to the challenge of your workouts.
About the AuthorDevin 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. |
Follow these step-by-step instructions to get started, then get practicing and perfecting!
These techniques don’t just look cool; exercising with a jump rope has many health benefits, and according to the American Heart Association, adults should get 150 minutes of moderate cardio a week. So, to take your cardio workout to the next level, check out these extra tips.
If you’re a beginner, you must size your rope correctly. To do so, step in the middle of your rope and pull the handles up; without the handles, the rope should sit between your sternum and your shoulders. It’s essential to get the right size to perfect your technique first.
If you’re looking for an extra challenge, check out more advanced jump rope techniques; changing the rope's weight is best. Weighted ropes add integrated weight into the handles or cables, from 0.5-3lbs or more. An extra 1lb can add sufficient challenge to your arms, shoulders, and core.
Before mastering all the exciting jump rope techniques, you must choose a suitable rope. If you’re already pretty far along your jump rope journey, you might fancy freestyling, so be sure to check out our freestyle jump ropes.
Maybe one rope isn’t enough? Discover the WOD training bundleto continue switching it up and level up your skills.
About the AuthorDevin 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. |
If you're using a different kind of jump rope, for example, a weighted one, the benefits you see may be more attuned to the corresponding area, such as increased strength and control of your rope.
The calf muscles are the most prominent muscle that jump rope workouts will target and engage. At the back of your lower leg, the calf muscles are made up of the gastrocnemius and the soleus muscles, leading towards your Achilles tendon and feet. These muscles are important for actions such as walking, running and jumping. Through your skip rope workouts, these muscles are called upon during each stage of your jump: bracing to jump, pushing off the ground, and landing.
If you're entirely new to a fitness environment, consistently using a jump rope in each of your sessions can help you sculpt a lean physique, work and strengthen the muscles in your calves, improve your stamina, and improve your cardiovascular health. If you've already established a jump rope routine, it’s a great way to build on your pre-established endurance and work towards muscle retention.
In addition to this, using a jump rope can have huge benefits for your cardiovascular and mental health and improve your overall day-to-day life. Exercise generally improves your mood, reduces stress, and also leads to better sleep.
The calves are the primary muscles that jump rope workouts will engage, strengthen, and retain, as these are the muscles responsible for movements such as walking, running, and jumping. If you're new to fitness entirely and begin with a workout routine involving a jump rope, you might see and feel a noticeable difference in your calves within the first few months. Or if you're looking for a way to pick up on the leg day slack, using one as part of your workout routine will help to engage the muscles in your lower legs and build their overall strength.
Your hamstrings, located at the back of your thigh and stretching along the length of your thigh to the backs of your knees, are also worked when using a jump rope. Though the primary leg muscles are your calves, the hamstrings also get a workout while jumping. They aid your stabilization when landing and power your jump by causing extension at your hips.
The quadriceps are a set of muscles located in the front of your thigh, and as the name may suggest, are made up of four components: the rectus femoris (middle, above), the vastus lateralis (outer), the vastus intermedius (middle, below), and the vastus medialis (inner). Like the advantages your calves and hamstrings gain, the quadriceps also get quite the workout.
As using a jump rope is an exercise that primarily targets the lower half of your body, every facet of your leg, from the thigh down to your ankle, is readily engaged and should show improvements over time. The engagement of the muscles in your upper legs (quadriceps and hamstrings) can be increased even further by adding skills to your jump rope workouts.
Your arms, from the shoulders down to your wrists, are a crucial part of using a jump rope. While the arms aren't the most apparent muscle to work when exercising this way, if you use a weighted rope or a rope explicitly designed for freestyle movements to encourage arm movement or strain, your arms reap great rewards from your workout session.
Some of the benefits of using a weighted rope, for example, include the increased intensity of your workout. By using a heavier rope and exerting more energy, you can burn more calories in a shorter amount of time while simultaneously strengthening your upper body muscles, such as the triceps and biceps.
Similar to the effect on your hamstrings, using a jump rope helps to enhance the muscles in your abdominals, back, and core by aiding the upright posture of your jump, boosting your balance, and stabilizing your body when you land, especially when doing dynamic and quick movements like using a jump rope. Jump rope is an excellent way of strengthening your core, including the spine and erector muscles in your back, improving overall strength and resilience with your workouts.
Using a jump rope is a great way to improve your cardiovascular health. After all, your heart is a muscle, too. The CDC recommends about two hours and thirty minutes of exercise each week (or more) to reduce your chances of contracting heart disease or stroke. Using a jump rope is the perfect way to boost the amount of cardio exercise you do and also an easy addition to your cardio routine, as they are simple to transport and use.
Additionally, prioritizing your cardio with a jump rope can help decrease your resting heart rate, BPM (beats per minute), and overall heart health, as it more efficiently pumps blood and oxygen to your muscles and body. This, in turn, will significantly affect your long-term health - improving your immune system and bone strength, reducing the risk of chronic diseases, and even helping to manage your weight by burning calories and retaining some muscle mass.
While exercise should be undertaken in moderation with other daily factors such as your diet and typical lifestyle, you could vastly improve your cardio health with a beaded or licorice rope to motivate yourself to take greater pride in your cardio and more comprehensive cardiovascular health. More skilled jumpers can look to switch it up with a rope designed for speed to add further intensity to your cardiovascular workouts and fitness.
A good diet and exercise is essential for a healthy lifestyle. The CDC recommends physical activity in any capacity to improve many different facets of your health. Using a jump rope could vary from being a simple first step into fitness, slotting neatly into your already established workout routine, or even being your primary focus of exercise. There are so many different benefits to incorporating jump rope into your life for almost every part of your body.
Jumping rope primarily targets your lower body muscles, specifically the calves, thighs, hamstrings, and quadriceps, while also bolstering your cardio endurance. If these are areas you're specifically looking to improve on, then it would be worth considering adding to your workouts.
Moderation is vital for any healthy lifestyle. If you're new to the fitness environment, use your jump rope for around 10 minutes per day to begin your fitness journey. If you're more advanced, you could lengthen those sessions or make them more frequent, jumping for around 30 minutes each or every other day.
For anyone actively trying to get into fitness, one of the best things you can do for yourself is invest in a good quality jump rope. Getting into the scene is easy, whether it’s for muscle gain, retention, or general health and fitness. With our varied range of ropes from general fitness to weighted - and even to our kid’s range - you can make achieving your fitness goals even easier with Elite Jumps.
About the AuthorDevin 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. |
They might look simple, but this jump rope exercise requires experience, refined form, and lots of practice. There’s more to it than meets the eye.
Take some time with our informative step-by-step guide, which covers everything you’ll need to know about this advanced technique, from how to jump to what equipment you’ll need. With practice, you’ll master this in no time. Ready? Let's jump in.
A triple under is a jump rope skill where the rope passes under the user’s feet three times within one jump. Blink and you’ll miss it.
You can’t run before you can walk, and triple rotations are much the same. Before beginning this next stage, you must first be proficient in double unders. If you’re struggling with double rotations, you’re not ready to take that step.
You’ll be surprised to learn how much room for improvement you can make with your double unders. Your aptitude at double unders must be higher than average before you reach the next rung on the ladder, especially if you don't have a solid foundation.
Use a mirror to evaluate each aspect of your double rotations from head to toe. This attention to detail pays dividends in the quest for triple unders. You should be able to execute a minimum of 25 double unders without a break before you progress.
Work on honing your jumping technique: this makes it much easier to go from double to triple unders. Double unders are the training ground for triple rotations: many technical elements apply to both.
Sometimes, working on one element of your technique at a time is helpful before putting it all together. Online tutorials can help. Watch the experts share different drills to help refine your technique.
This is an excellent place to start before honing in on specific details. Good posture means you move in the most efficient way possible – you’re not working against your own body.
Keep your head and chest up with your vision on a straight level. Position your shoulders downward and close to their relaxed position, as holding stress in your shoulders may cause fatigue in the arms when executing these skills. Stand with your feet close together and keep a slight bend in the knees. Stay balanced on the balls of your feet.
Due to these postural requirements, jump rope is an ideal strengthening exercise and an excellent cardiovascular workout. It’s also a fun addition to a weight loss program.
Correct hand placement reduces your effort to jump double, easing the addition of one extra jump. Place your hands in line with your hips and just in front of your body.
A jump rope rotates with just a spin of the wrists. Too much arm movement is not recommended, as it reduces the distance and time the rope travels.
Proper wrist technique allows you to spin the rope more quickly and efficiently; it takes less effort and avoids fatigue build-up.
Speed is not just about wrist action but finding the right rhythm. It’s hard sometimes to move from two to three rotations because this is a vastly different rhythm. Practice makes perfect.
With double unders, the focus is on keeping the jump low, but you’ll need to jump a bit higher than a single to allow for two rotations. Triple unders require a higher jump height again to rotate the rope thrice.
You can work on your jump height without the rope at first. You’ll need to bound off the balls of your feet. Practice jumping vertically with your toes pointed and a slight knee bend. Bent knees act as shock absorbers as you land.
The jump style is fundamental - otherwise, you won’t gain enough height. You’ll need to jump vertically from your feet and knees so your body remains straight. You don’t want to pike forward with your toes or butt kick. This style is not efficient.
Online help regarding jump style is abundant, with resources catering to whatever level you are at.
The correct posture, technique, and equipment, like a quality mat and cushioned footwear, help prevent injury. Dedicated jump rope mats minimize the concussion impact on your legs and spine.
Triple unders stand or fall on rope length. It doesn’t matter how good your technique is; if the rope length is too long, you’ll never be able to rotate it quickly enough. You may want your rope length even shorter than for double unders.
The rope should skim over your head. If it balloons, there’s too much slack, and it’ll never rotate fast enough.
Everyone is different. Experiment with varying lengths of rope until you find one that suits your height and technique.
If you’re contemplating learning triple unders, chances are you’re an adept jumper already. To maximize your chances of perfecting the skill, you should assess your current equipment and look to upgrade your rope if necessary.
Suppose you want to upgrade your current equipment and find the best rope to perform multiple unders. In that case, a jump ropes bundle offers excellent value for money and will allow you to experiment with different ropes as you perfect your aptitude for unders.
Fast ropes are the most suitable jump rope for the triple under, moving much faster and easily rotating. The Elite Jumps Bullet COMP is the world’s fastest jump rope, utilized by the best speed jumpers and crossfit athletes worldwide. It’s been used to set the world double under record and the most unders ever performed, an incredible seven unders.
Consistent practice is crucial for improvement, and good coordination and timing are hard-won with lots of input. Take a look at Adrienn Banhegyi, who set the world record at the time with more than 300 triple unders, for tips and inspiration.
Your jump should begin just as the rope clears your feet. The second rotation should occur at the peak of the jump, the highest point. This leaves ample time for a third rotation before you touch the ground.
Different progressive drills help with jumping and timing, much like the penguin drill, where you jump and clap your hands on your thighs. It’s excellent for jump height and rhythm without worrying about the rope.
Feedback is often referred to in jump rope tutorials, which means being aware of where the rope is in space at all times, essential for double and triple unders.
Learning feedback awareness using a heavier rope first is beneficial because it’s easier to know where the rope is in the air. More experienced jumpers have subconscious awareness honed through practice and can use a lighter rope.
Triple unders are possible, but you must first be proficient at double unders. The recommendation is 25 double rotations without pause before considering stepping up.
Triple unders require considerable experience, excellent technique, and the proper form and length of rope.
The best way to learn triple unders is with a baseline of good double unders. Take time to refine your technique and learn from experienced jumpers.
Watching masterclasses online can help you troubleshoot specific problems and research a suitable rope.
The best jump rope for triple unders is the fastest rope. Most people learn with a lighter-weight rope because it moves more quickly while honing specific skills with a heavier rope offers more control.
The Elite Jumps Bullet Comp is the world’s fastest jump rope and is the ideal tool to master and perform triple unders. It’s favored by many of the world's best jumpers and has been used to set various multiple under records.
Make sure whatever rope you choose is lightweight and as fast as possible to optimize your chances of mastering the triple under.
To master triple unders, you’ll need the right equipment. Consider the Bullet COMP - the fastest jump rope on the market to ace your jumps. Or, for competitive success, try the economically priced Spark Speed Jump Rope, and you’ll have perfected this skill in no time.
About the AuthorDevin 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. |
Good news - if you’re combining double unders and crossovers, you won’t need a complex mathematical calculation to work out how you’re doing.
In this article, we’ll look at how to count crossovers and double unders - plus some great tips on how to nail your jump rope technique.
Crossovers have shot to prominence since their inclusion in the 2022 CrossFit Games, held in Madison, Wisconsin. Nick Mathew triumphed over his competition in the crossover portion of the games, aided by his Elite Jumps Bullet COMP rope.
These skillful stunts involve a regular double under and a crossover to one of the rotations – the double under cross. Now that’s enough to make your eyes cross, as well as everything else,
@crossfitgames Nick Mathew untangled the double-under crossover mystery 🪄 #CrossFitGames #CrossFit #sports #jumprope #jumpropeskills #fitness #competition ♬ original sound - CrossFit Games
A basic crossover combines a rope jump with the jumper crossing and then uncrossing their arms in front of their body. Essentially, you’re swinging the rope over your head and then under your feet in a crisscross movement as you jump.
Crossovers add challenge to rope jumping, as they require timing and coordination. Plus, they engage all the different muscle groups, making an ideal full-body workout on top of the cardiovascular benefits of rope jumping.
Double unders multiply the single rotation so the rope passes under the jumper’s feet twice instead of once as you jump. Double under is double the difficulty, requiring immense technique, speed, coordination, and timing.
The key to fast and efficient crossovers is crossing at the elbow, not the wrist or the forearm. As the elbow crosses, this is the point to count the movement. As the arm uncrosses, that is a second crossover or repetition.
Novice rope jumpers may find this confusing, especially if you’re learning to do crossovers between multiple singles. The other option is to count the actual crossover jump until you establish a consistent rhythm.
The starting point for a double under is with the rope behind your heels.
One double under is as your feet return to the floor, and the rope passes over your head to return to the base position after the second rotation. The faster you go, the quicker you’ll need to count.
You might want to learn the technique with a lighter rope that offers less resistance. So, how does that fit when you see proficient athletes using a heavier cable or beaded-style jump rope?
Heavier ropes are easier to control because they offer more resistance.
As well as rope type, length is crucial. The rope used for double unders can be too short for crossovers, certainly in the early days when you’re perfecting the art.
A few extra inches are more forgiving of mistakes, so a rope like this quality PVC freestyle jump rope with a generous 10ft length is ideal for training.
Every athlete is different. It’s all about experimenting until you find the right rope for you. Remember, a rope isn’t just about what it’s made of; the weight, the handles, and the length are all relevant.
Elite Jumps allows you to design and customize your jump rope with a choice of handles, cord material, color, and length.
Effective hand position begins with good arm placement.
Put your elbows slightly behind the vertical line of your body. Keep the arms relaxed and next to your hips. This lets your wrists drive the movement rather than your arms, promoting quick and efficient rope rotation.
Of course, if you’re doing crossovers, your elbows need to move, but this is the only time they should.
Think about your grip on the handles; this is key to a good hand position. The best way to hold the handles is with your fingers rather than the palm, promoting a grip that offers control but is still light and relaxed.
And while we’re on the subject of grip, ensure you find a handle that suits your grip and the size of your hands. Not all jump rope handles are made equal. A fit handle is recommended for those looking to perfect their crossover technique, with its length making it easier to reach across during the movement.
Couple a fit handle with a Freestyle Beaded Jump Rope to improve your chances of mastering these movements.
Whatever move you want to execute, the correct body posture and movement are essential for success.
Imagine that your whole body needs to move upward in a straight line so your head, shoulder, hips, knees, and ankles all remain on a vertical plane. Initiate a bounce on the balls of your feet and keep them close together.
Kicking back or tucking the knees in are common mistakes in double unders, which means you’ll catch the rope on your feet.
Working your jump technique without a rope is great for beginners and intermediates to improve their skills and is an excellent warm-up for established jumpers.
Successful crossovers and double unders rely on fluid movement that’s smooth and rhythmic. The double under cross puts a premium on this. You’ll need to cross and uncross your arms, and that’s why they’re so tricky.
Ensure you’ve perfected the rhythm of double unders before adding crossovers, as they disrupt that fluid motion, one of the reasons they’re so tricky.
Perfecting fluid motion is about layering up your skills in a progressive manner, so perfect each element of the technique before adding another.
Whether you’re aiming for double unders as a progression from single unders or just want to work freestyle, Elite Jumps offers a comprehensive selection of the best jump ropes and accessories.
Whatever your skill level or aspirations, look no further than Elite Jumps for jump rope gear and equipment.
About the AuthorDevin 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. |
If you’re new to CrossFit, you might think of skipping as a children’s game played in playgrounds or parks. Still, jump ropes are incredibly effective at increasing your fitness and are essential to CrossFit programs for that exact reason.
Discover why CrossFit programs use a jump rope and where to get your next one!
It’s crucial to have good cardiovascular endurance. But what is cardiovascular endurance? Ultimately, cardio is any physical exercise that uses the aerobic metabolism process.
In simple terms, when you perform cardio, your body gets energy from the fats, carbohydrates, and amino acids that get burned. You’ll hear doctors and regular gym-goers explain why cardio is so important, and they aren’t wrong. Steady cardio helps your sleep, mood, metabolic rate (the rate you burn calories), and weight loss (if that’s your goal).
Cardiovascular endurance is how well your body delivers oxygen to your heart and muscles while working hard. That’s where finding the right jump rope for CrossFit comes into play! Using a jump rope is no easy feat, and the more you use it effectively, the more you push yourself, the more chance you’ll increase your cardio efficiency.
Some people will confuse cardiovascular endurance and stamina, which is understandable: endurance and stamina are similar concepts. Unlike cardiovascular endurance, stamina is the body’s ability to process and utilize energy; in other words, it’s your body’s ability to keep going with physical exercise, which takes time to develop.
For example, if you are a runner and you usually run 30 minutes and then one day you run for 40 minutes, your body has increased its stamina; it can perform the same activity for a longer duration. But if you’re looking for a different cardio activity, using jump ropes will increase your stamina but be less demanding on your body overall.
Strength is another core component of a CrossFit program, namely – increasing it. Using a jump rope to improve your strength is effective because it will work and strengthen muscles all over your body.
In particular, a jump rope workout will target your calves, hamstrings, quads, glutes, upper extremity muscles and core muscles, such as abs. While using a jump rope as part of your workout might seem like hard work, you can say goodbye to dedicating different days to different body parts with this full-body workout.
Flexibility isn’t just doing the splits, although that is impressive if you’re that limber. Flexibility is a core principle of CrossFit because greater strength and overall physical performance come with great flexibility.
If you have a fairly sedentary lifestyle, such as remotely working from a home office or studying at desks for long periods of time, your flexibility will suffer. That’s why it’s crucial to ensure you move regularly and stretch your muscles.
When assessing whether a jump rope-based physical activity should be introduced in an afterschool program, researchers found that jump rope skipping increases flexibility, especially freestyle jump rope skipping. Thus, incorporating jump ropes into your workouts can lead to better flexibility over time.
Power might seem a more ambiguous component of CrossFit, but the reality is that the more a muscle can apply a maximum force in a minimum time, the more power it has. Few exercises allow you to do this, but jump ropes are a great way to increase the power of your muscles.
Each time you use the jump rope and skip, you perform consecutive jumps or bounds, working the legs, which increases strength and tone.
Increasing your speed can burn more calories. While many factors determine how and why calories are burnt, you will inevitably burn more calories running 5k than walking 5k.
But running isn’t for everyone, so using a jump rope can help you practice being light on your feet. With more practice, your speed will increase, as will your stamina. And it might be that you aren’t looking to burn calories with your speed; many sports require speed, such as boxing, to ensure optimal performance.
Not all CrossFit principles are centered solely on physical performance; the program recognizes that mental training is equally as important. As Dr. Samuele Marcora notes, the brain is an incredibly powerful tool and can influence an athlete’s performance purely based on their perception of their effort. That’s why training your brain is crucial; if you have good coordination, you can control and adjust your movements in real-time to meet your performance goals.
Studies have shown that introducing jump rope training into other sports practices, such as soccer, increases coordination. Coordination feeds into other areas, such as balance; when using a jump rope, you must use your arms, legs, and torso while your whole body moves. As a result, you also have to maintain your balance. So when performing skipping techniques, like double unders, you train your coordination and your body simultaneously.
Speed and coordination are essential factors in agility. You're unlikely to be agile if you are slow and uncoordinated. So how do you become more agile?
The more agile you are, the quicker you can move from one movement pattern to another, including acceleration and deceleration. While this applies to sports like boxing, it also applies to other sports, such as dancing. Agility is crucial should you need to react to your opponent or changes in the game; having good agility can thus affect an athlete’s overall performance.
Being light on your feet and agile is crucial for athletes because it improves stability, coordination (just as coordination helps agility), and recovery time, to name a few.
Using a jump rope will force you to be agile because skipping requires precise timing and coordination between your feet and hands. If you also aim to try different techniques, your agility will increase because your brain will have to learn various movement patterns. If you chop and change these, your agility will increase.
You don’t have to be a gymnast on a beam or a yogi performing a tree pose to know that balance is essential. While balance is more vital to some sports than others, balance is your ability to control the placement of your center of gravity.
Whether running, dancing, or throwing a javelin, you need good balance to ensure your body performs as it should. After all, a wobble could mean the difference between winning and losing. Outside of sport, balance is crucial to avoid bumps, bruises, or, as we get older, falls and serious injuries.
Using a jump rope forces you to ensure good balance because you’re solely using the balls of your feet to jump, meaning your support base (your feet) isn't completely stable, especially when skipping quickly.
Imagine playing tennis with all the power and agility in the world but constantly missing the ball each time you swing your racket. Pointless, right? Accuracy is crucial in and out of the sporting world, and another surprising benefit of using a jump rope is improved accuracy.
Using a jump rope in training will help polish skills such as conditioning, timing, hand-eye-foot coordination, and mental focus, which all help increase accuracy. The more accuracy you have, the less likely you are to make silly mistakes.
The ten core components of CrossFit all bleed into each other; when you improve one element, different skills will undoubtedly increase, too. The jump rope is a great CrossFit companion because it targets all ten core principles. So, if you want to incorporate this crucial tool into your CrossFit workouts, discover the perfect ropes for beginners.
Maybe you’ve already honed your skills, and you’re looking for a challenge. Discover Elite Jumps’ Bullet COMP rope for a speedy jump rope that will push your skills to the max!
About the AuthorDevin 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. |
When these muscles are involved in a workout, it’s called a cardiovascular workout. During the activity, it progressively challenges your internal body organs and improves the performance and function of your heart, circulatory system, and lungs.
And the two most common and effective cardiovascular exercises are jumping rope and running.
But between these two cardio powerhouses, which one do you think will give you a better workout or would result in better cardiovascular health?
Read on to find the answer!
A study that appeared in the Research Quarterly, American Association for Health, Physical Education and Recreation showed that skipping rope is a better cardiovascular workout than running or jogging.
For the said study, a total of 92 male students were divided into two groups. Group 1 skipped rope 10 minutes daily for six weeks while group 2 jogged 30 minutes daily for the same period. The findings revealed that group 1 participants had better improvement in their cardiovascular health.
Therefore, when you jump rope, you get fatigued more quickly than running since jumping rope is an extensive form of workout.
Forget spending half an hour on a treadmill, stationary cycle, or a stepping machine if your goal is only a cardio routine. All you need is a jump rope to reap the same health benefits in less time. Specifically, jumping for 10 minutes daily three times more effective than running for 10 minutes.
Both jumping rope and running involve the use of lower extremity muscles and core muscles including calf muscles, hamstrings, quads, abs, glutes, oblique muscles, triceps, biceps, chest muscles, shoulders, and back muscles.
However, running requires increased use of hip extensors - the hamstrings and gluteus maximus - to achieve a greater range of motion.
As long as you do it correctly, jumping rope can be a lower impact workout than running. That is why runners sometimes train on their off days using jump ropes to prevent shin splints and build their ankle stability. Compared to running mile after mile, the light but repetitive jumps put less pressure on your knees.
If you are a beginner in jumping rope, I recommend you try the Core Jump Rope as it will provide you with feedback. Feedback allows you to feel the timing of the rope while it spins. Just remember that understanding the movement of the rope is important if you want to learn skill or advanced techniques beyond just ordinary jumping.
Good news for fitness enthusiasts who have limited space at home…all you need is a jump rope and a jump rope mat and you’re good to go.
A jump rope may be a small exercise tool, but it is portable and mighty! Skipping rope is especially helpful during this challenging time when many people are still hesitant to go to public gyms. Beyond that, a jump rope can also provide various athletic benefits, from agility to power, and coordination! And one big perk of all: It’s downright fun!
Just because jumping rope is a better cardio workout than running doesn't mean you can ditch the other to favor one. Jumping rope could even be an effective way to strengthen your muscles and build your running endurance. A 2019 research published in the International Journal of Sports Physiology and Performance demonstrated that jump rope training improved the 3-km trial performance and reactive strength index (RSI) of amateur endurance runners.
Including a jump rope cardio workout in your pre-run routine, will help improve your coordination as you develop a regular and steady relationship between your eyes, hands, and feet. This can positively affect your ability to connect with different parts of your body, too. As you do repetitive movement while staying in control of your feet, movements can help you increase your timing skill and stay light during a run.
Rope skipping develops a calming harmony between relaxation and rhythm - even at high speeds. And rhythm is important when running. Start too fast and you may wear out during the run. End with too much energy in your body and you may not feel satisfied. By staying aware of your pace and rhythm, you will get more endurance benefits, and this allows you to push yourself more to do hard things in training. This becomes of utmost importance if you’re in for longer runs. Just like in running, timing is also important during jump rope because you must find the right cadence and beat.
When looking for ways to prevent the risk of injuries during a run, you can focus on strengthening the muscle groups that support the knees, ankles, and feet. And that’s exactly what rope jumping can do. This strategy for strengthening muscle groups that support ligaments, tendons, and joints is even practiced in many rehabilitation programs.
Jumping rope and running are both great forms of cardio exercise. So, even though jump rope is better for cardio, running unquestionably has health benefits, too. In fact, it offers the same benefits and general goals as jumping rope.
Both will help build cardiovascular health and mental health, increase overall longevity, reduce the risk of disease, increase oxygenated blood flow to the muscles, and maintain a healthy weight and bone density.
That’s why I would suggest you alternate between running and jumping rope. Still, your choice of which is best may all come down to which physical activity you have more fun with and there’s absolutely nothing wrong with that. So, which exercise resonates the most with you? Just go ahead and follow your heart!
10 minutes of jumping rope is equivalent to roughly 30 minutes of running, but this can vary based on factors such as technique, efficiency, and intensity.
Choosing between jumping rope and running depends on your preferences and fitness goals. Jumping rope is a more efficient cardiovascular workout, burning calories faster in less time, and having less impact on your joints. Why not consider incorporating both for a well-rounded fitness routine?
About the AuthorDevin 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. |
But there’s another, more serious side to jumping rope: pure cardio. It’s one of the best heart-rate-raising workouts out there. Jumping rope beats out running, swimming, boxing, and biking in terms of caloric burning. Depending on your body type and speed, you can burn around 250–300 calories in just 15 minutes of jump roping. Practicing this aerobic cardiovascular activity benefits your heart, physical fitness, and lifts your emotional health. And it’s a low-impact activity. That means jump roping is easy on the joints, making it great for all ages and stages of life.
Pop stars and heavyweight boxers use jump ropes to prepare for rigorous physical activities. See Katy Perry showing off her skills during a concert, or check out Floyd Mayweather's pre-match fancy footwork.
So, now you want to get in the best shape of your life with a jump rope. Only one question remains: How do you train with a jump rope?
The answer: Structure your jump rope workouts so you won’t feel like you’re jumping aimlessly into the sunset. In addition, it’ll be easier to track your progress. There are two options: time-based and rep-based sets. The choice comes down to your goals and preferences. Read on to decide which is best for you.
A set is a group of consecutive reps. For example, in a time-based jump roping set, three sets of twenty reps while jump roping could look like twenty jumps, then a thirty-second rest, then twenty jumps, then a thirty-second rest, then twenty jumps.
Time-based sets are tracked on the clock, rather than by counting. Typically, time-based sets are delineated by 30, 50, and 60-second measurements. You can also time your set by starting a timer and making a goal to keep moving non-stop for 10 or 15 minutes. This method is much more complicated than it sounds, so beginners take note. With a jump rope, this would look like jumping nonstop without breaks.
You don’t have to count how many jumps you do while completing a time-based set. By relying on the clock and focusing all of your attention on proper jumping form, you’ll experience an intense full-body workout.
HIIT (High-Intensity Interval Training) workouts are a form of time-based training. A HIIT session looks like brief periods of explosive exercise (usually 30 seconds to a minute) separated by equally or slightly shorter rest periods. This method of exercise is incredibly trendy, with good reason. It can be completed quickly and turns your body into a fat-burning furnace. Even after a HIIT workout, the calories keep burning due to excess post-exercise oxygen consumption (EPOC).
Rep is short for repetition. In exercise, it refers to how many times you complete an exercise before taking a break. Rep-based sets involve a goal to hit a certain number of jumps or repetitions of an exercise. You’ll count the number of jumps or tricks you do and take breaks.
The rep-based approach can motivate some athletes to count down or up to the number of jumps they want to accomplish. Especially in jump-roping, some athletes want to build their exercises to the point where they’re jumping as fast as possible (even letting the rope pass underneath their feet twice per jump). Getting into the 150–200 jump range is possible with dedicated practice.
A time-based set will direct your focus on exercise and form rather than counting, which can get difficult to track when you’re a fairly fast jumper. Unfortunately, some of us aren’t the best speed-counters!
It’s easy to build short, high-power workouts into a busy schedule. Do you only have 20 minutes between work and running evening errands? Ample time for an intense workout.
HIIT (High-Intensity Interval Training) is an easy way to burn the maximum number of calories during and after your workout. Check out these great jump rope movements and turn your jump roping into a challenging HIIT workout.
You can challenge yourself in multiple ways with a time-based set. For example, you can try to move for the entire interval or take shorter rest periods until you can gradually eliminate them altogether.
Rep-based sets are perfect for Type A folks who want to be precise about counting their jumps and calories. It can be motivating to finally reach a high goal or get down to that last sweaty 3-2-1! It’s not the same as watching the clock (we all know how slowly the last five minutes of a rigorous workout can go).
It can be helpful to use rep-based sets while mastering a specific jump rope trick. For example, if your goal is to nail the double under, hitting that trick 20 times in a row in just one set will ensure you reach your objective with practice.
No need to buy a clock. You can just use your mind if you’re good at counting. And some great apps will keep track of the number of jumps you do. For example, this free Jump Rope Workout app works with your iPhone. Just attach it to your waist or arm and watch those numbers climb. If you’re a tech-lover or want to invest in an even more in-depth system, try a digital jump-counting rope.
In the case of any workout, you should always do what feels best for you. Choosing between sets is a matter of preference, goals, propensity to injury, fitness level, age, and strength.
For example, if you’re a beginner trying to get down just the basic jump using rep-based workouts, it might be a good idea to use rep-based exercises to count how many successful jumps you can land in a row. It’ll give you a good sense of your progress without the pressure to move too quickly and potentially injure yourself. As mentioned before, an experienced jump roper can try to grow the amount of time they’re jumping gradually, eventually cutting out rest periods between intervals altogether.
Regardless of skill level, we recommend a jump rope mat to ensure you’re jumping safely and keeping the exercise easy on your joints.
Both time-based sets and rep-based sets offer great benefits. If your goal is to improve cardio function, time-based high interval training may be your best bet. You won’t be distracted by counting so you can put all your focus on speed and endurance. To increase the resistance and challenge your muscles, try these Muay Thai Heavy Jump Ropes that weigh 1.5 pounds. You’ll be the buffest gym rat in no time.
On the other hand, if muscle growth, form, and muscle endurance are most important to you, rep-based resistance training may suit you better. Low reps help build muscle strength, while a higher number of reps help build muscle mass and endurance.
To prevent counting from messing with your rhythm use a timer with an audio or vibrating interval notification, or any number of interval-measuring sports watches.
Is it okay to do both? Sure! Variation in workouts is healthy. In fact, we recommend switching it up with both time-based and rep-based sets. It’ll help you see what works best for you and your body and keep your muscles on their toes. Try different rep styles for different goals and see which is most effective in your routine.
Here’s a great example of a “sliding scale” rep-based jump rope routine from builtlean.com:
“One great way to keep the volume high but manageable intensity is to create a sliding scale. You start out with let’s say 500 jumping rope reps in a row, then rest, decrease by 50 reps to 450, then complete again, until you get down to 50 reps. So it looks like this:
(Rest 30-90 seconds in between each set)
The total amount of reps is a solid 1,050 accomplished in 6 sets, but the intensity is manageable because the number of reps per set decreases over time.”
And here’s an idea for time-based set workout from self.com:
Circuit 1
Circuit 2
Circuit 3
Though there are benefits to both approaches, a time-based set is most effective for your standard jump rope workout, especially if you’re looking to get the most out of a quick cardio session. You won’t be distracted by counting your own jumps and you can keep track of your progress by shortening and eliminating breaks within the set. To get the most out of your time-based set, we recommend the Cardio Builder jump rope bundle, which includes 3 ropes for training cardio.
The time-based approach works well for most jump rope workout routines, while rep-based routines are well-suited for practicing tricks. We encourage you to incorporate both techniques into your workouts.
Jumping rope gives you a great workout no matter how you choose to go about it. It is a fun, incredibly effective work-out that benefits people of any age and any fitness level.
About the AuthorDevin 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. |
Simply put, stretching helps elongate your muscles and warm them up before being asked to perform at a high level. Stretching sends added blood flow to your muscles, warming them up and allowing them to increase their range of motion. These will help you prevent injury and feel great as you jump.
According to healthline.com, "Dynamic stretches can be used to help warm up your body before exercising and mimic the movement of the activity or sport you're about to perform." Dynamic stretching before starting jump rope activity prevents tearing your muscles because you don't hold your muscles under tension as you would with traditional stretching.
About the AuthorDevin 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. |
It's a common problem: kinks or memory coils in your PVC jump rope cord. This most frequently happens when you get your jump rope brand new and pull it out of the package.
Because the rope has never been used and has spent most of its life coiled inside a package it maintains quite a bit of coiled memory.
We also see this problem frequently if a jump rope has lived in a gym bag without being used for a couple of months.
Have kinks? No problem! If it's too cold outside for the sun to do the trick, this may sound extreme, but boil your rope.
The process is simple.
If you live in a warm climate, taking advantage of the sunshine can be an effective and simple method to straighten your PVC rope.
If you're still having trouble with your cord, you can always just replace it with a new one. Replacement PVC cords are only $7, and much cheaper than replacing the whole rope (handles and all).
About the Author Matt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
A few years ago it was much easier to give a recommendation, because CrossFit programming focused exclusively on double unders (where you pass the rope under your feet twice with one jump). But more recently WODs and competitions have worked in different jump rope skills, including single unders, double unders with heavy ropes and, most recently, the double under crossover, which debuted at the 2022 CrossFit Games.
Games rookie Nick Matthew came from behind to win Event 3 by getting through the double under crossover better than any other athlete.
This means we need to expand our definition of a CrossFit rope from one that simply goes really fast for double unders to jump ropes that also offer versatility for slower jumping and freestyle movements. With that said, here are my recommendations for each category.
Category | Model | Image | Price |
Best Overall (fastest) |
Bullet COMP® | $75 | |
Best for Beginners | Performance Rope | $53 | |
Best on a Budget | Spark Rope | $16 | |
Best for Double Under Crosses | Freestyle Beaded | $28 |
Best for Competitive Athletes: The Bullet COMP® is the speed rope used by the top speed jumpers and CrossFit athletes in the world. It was used to set a double under world record (40,980 double unders in 12 hours!) in 2021 and an Octuple under world record in 2022, and was the rope used by Nick Mathews to win the double under event in the 2022 CrossFit games. This is also the rope used by top athletes Sam Kwant, Kyra Milligan and Will Moorad.
Why this jump rope? It features ultra light 1oz machined aluminum handles and a smooth dual ball bearing spin that makes spinning it effortless. Light weight handles unlock longer double under sets, and the handles have a self adjusting sizing system making micro size adjustments easy. No dealing with screws. It comes with a handy Joey Bag for quick and efficient storage after use.
Our recommendation: Grab this rope if you're a competitor or aspirational. We often go to CrossFit events and see people set double under PRs on their first try.
CrossFit Coach Says: "The Bullet COMP has to be the best handle for double unders, that I have seen in 15 years of coaching CrossFit and owning a gym. Pair the Bullet COMP with the bare steel cable and the combination makes double unders incredibly easy. I have used it to teach athletes double unders for years." ~Randy Malikowski, Perdido Bay CrossFit
Price: $75 - website
Best for Developing Skill: The one issue we notice with the Bullet COMP is it can be "too fast" and "too light" for beginners. It can be hard to master the rhythm of double unders with lightweight handles and cables because you can't "feel" the spin. We developed the Sports Performance Rope bundle to help solve these problems. Longer 6.5" handles weigh 2oz and feel much more substantial in the hand. This rope also comes with a variety of cord thicknesses for developing skill at slower RPMs.
Swap out to thinner speed cables as you improve.
Longer handles also make practicing movements like the double under cross easier.
Customers say: "I have been working on developing my double unders for the past 2 months and have been struggling with the rope I have been using. I have been sampling other ropes of members of my local CrossFit box of various price ranges. Then I came across your product which was rated well and was a much more affordable price range compared other ropes I have tried. I have been using this rope now for about a week and love the feedback I get through the handles which seems to have helped me string together more double unders then in the recent past." ~Jason Kamora, Philadephia, PA
Specs:
Price: $53 - website
Best Value: The Spark Rope is a great starting spot for anyone getting into the sport and wanting to get their own rope for double unders on a budget. It's a no fuss, classic speed rope with grippy plastic polymer (essentially unbreakable) handles and a USA made nylon coated speed cable. This rope will get you started and go as fast as you need.
Why this rope: This is an ultra durable, no frills starting spot that anyone doing CrossFit will be happy with getting started on their double under journey. The handles are made of an unbreakable, lightweight plastic that can be thrown on the ground or in gym bags with no issues.
Customers Say: "Always awesome. my favorite speed rope...hands down. There is no need to buy an expensive rope for jumping. This one has been my favorite for the almost 6 yrs." ~Taryn Joyner
Specs:
Price: $16 - website
Best for Double Under Crossovers: It may be beaded, but this is no kid's jump rope. The Freestyle Beaded Rope features long 8" handles that make reaching "across" for the cross easier. The beads have just the right weight for making a cross without getting tangled or tripping you up. The weight of the beads also helps you "feel" where the ropes is at when you're learning the crossing movements.
This is the rope favored by CrossFit athlete Kyra Milligan for crossover training.
I've found the longer 8" handle is more comfortable for most beginners. Like the Performance Rope the Beaded Freestyle is a great choice for beginners trying to practice and improve double unders.
Customers say: "I own several ropes, this one immediately went to my favorite. You can feel this rope, very few errors and easy to learn tricks. Nailed my first crossover."
Specs:
Price: $28 - website
Some background on these recommendations.
More from our Double Under Mastery Series:
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
When I started Elite Jumps, we used to make all our beaded jump ropes by hand at our house. I have four kids, and our family spent many an evening hanging out and making jump ropes together. (Tip: some of the joy of making your own jump rope will wear off after the first 1,000 … make in moderation!)
You can go about making a jump rope in a couple ways:
Different rope materials will give you varying amounts of durability and performance when jumping. You can find most of the following rope materials at your local hardware store.
For a general sizing guide reference the chart below. For a more specific guide to sizing, see my article on accurately sizing your rope. Once you have determined the correct length, cut a section of rope to match that length and set aside.
Length of Rope | Height |
7 feet | Shorter than 5' 2" |
8' | 5'2" - 5' 6" |
9' | 5' 6" - 6' 2" |
10' | 6' 3" - 6' 7" |
Adding beads to a jump rope increases the durability of the rope and adds weight to make turning the rope easier. Most importantly, colored beads help to add flair and style to your rope!
If you plan to be using your jump rope on a hard surface it is important to buy shatterproof beads. You can buy these at your local craft store. Ask for plastic “straw beads” or plastic “tube beads”.
You can also purchase beads made specifically for jump ropes here. The video below shows how I put together a beaded rope.
The last thing you will need to complete your jump rope is a handle. Without one your rope can quickly become twisted and your hands will fatigue very quickly.
For a simple handle, grab some small gauge PVC pipe at the hardware store. Make sure it is wide enough for your rope to fit through (usually ½” to ¾” should suffice). Cut the PVC pipe to the length of your liking; long enough to be able to fit your hand on the handle with a few inches to spare.
You can also make handles out of wood, which is popular for many people who are good with wood working tools.
Alternatively, you can also purchase handles in our online store. We offer many types of jump rope handles including:
First tie a knot in one end of the rope. Slide your first handle onto the non-knotted end and pull it until the handle rests against the knot you just made. If you are using beads, string them onto the rope in any pattern you wish.
When you have almost reached the end of your rope, slide your other handle onto the rope and make one more knot on this end of the rope. Cut the excess rope and use a lighter to melt the end of the rope (to keep it from fraying).
There you have it, your own jump rope!
Note: If you are using a cable, you will need to pick up a cable stop or compression nut at the hardware store to secure the cable inside the handle.
Yes! Making your own jump rope is easy and enjoyable. Start by choosing your preferred rope material, customize the length based on your height, and decide whether you want beads. Assemble by attaching the handles, adding beads if desired, and securing the ends to prevent fraying.
The best rope material for a homemade jump rope depends on your preferences and will impact durability and performance. Options include leather for a classic feel, hemp, nylon, or polyester for durability, or PVC for flexibility and control.
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
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We love helping size ropes and actually encourage our customers to watch our sizing and setup videos for specific instructions depending on their jump rope.
In this article, we will show you how to size your rope properly, debunk some common (incomplete) sizing methods, provide basic tips on form, and recommend rope lengths based on the type of jumping you’ll be doing.
In this article we'll cover:
Before we get started, when you’re ordering a jump rope online, you’ll have to estimate the correct length at first. When in doubt, go with a slightly longer, rather than shorter rope. When it arrives, you may need to adjust it just a bit to make it the perfect length. Don’t worry - adjusting any of our ropes is easy!
The most common technique is to size your jump rope based on your height. You’ve probably seen a table like the one below that gives you a corresponding jump rope length based on your height.
While a chart like this can provide a good place to start, it is too general to guarantee a perfect fit. This method does not account for the variance in the length of people’s torsos, arms and legs and will ultimately leave you with a less than optimum length.
Another common method you will see in lots of YouTube videos is to put a foot in the middle of the rope and re-size so the handles come up to your armpits. Again, this is a general place to start, and is slightly better than the chart method, but isn't going to account for things like length of your arms, handle length, or your length from your waist to the top of your head.
We recommend only using a chart and/or the armpit method to get a general idea for length when using one you find at the gym. These methods will get you close, but they won't be optimized to your unique physique. Instead, for a perfect length, we recommend buying a long rope (10ft for most people, 11ft if you're over 6'3" tall) and sizing down using the following strategy:
For any jump rope size recommendation to work, and to prevent injury, it is important to have good jumping form. Start with your hand placement. Make sure your arms are relaxed and your hands are near your hip bones. They should not be held out wide, away from your hips.
When you feel the need to hold your hands out wide, you’re compensating for a jump rope that is too long for you. By holding your hands out too wide, it shortens the rope but causes the turning to be much less efficient.
Once you’ve got your hands in the right position, you’re ready to perfectly size your jump rope.
The secret is to measure the clearance of the rope as it travels over your head while jumping. This method will help size the rope specific to you and your body type as you jump.
Grab a partner, friend or family member, and have them watch you jump. If you don’t have anyone to watch you can jump in front of a mirror or film yourself. Watch how far the rope travels above your head and size it down based on the style of jumping you’ll be doing.
Depending on the type of jumping you’ll be doing, you’ll want to measure a different height above your head.
The goal with speed jumping is efficiency, which means you want the jump rope to travel the shortest distance possible with minimal effort. If your jump rope is too long, it will feel sloppy and take too much effort to turn. A shorter distance means a smaller gap between your head and the rope. You’ll want to aim for 4” to 8” to maximize your jump rope speed.
If you’re just getting started with a jump rope or simply want to burn a few calories, efficiency is no longer the goal, but rather consistency. While you’re still learning to jump, you may need a bit more length in the rope. This extra length will allow you the space to make minor technique errors without causing misses. We recommend a height of 10” to 18” over your head.
Jump rope tricks require a high level of control over the rope and the handles. Freestyle jump rope allows for the variance in recommended height because of the different paths the rope takes for tricks. Whatever length you’re most comfortable with is best. Typically, we recommend the rope be between 6” to 14” over your head. However, it is common to see ropes only a few inches over the heads of competitive freestyle jumpers.
To determine your ideal jump rope size, start with a longer rope (10ft for most people, 11ft if you're over 6'3" tall) and adjust based on the clearance above your head while jumping. Allow 4" to 8" for speed jumping, 10" to 18" for general fitness, and 6" to 14" for freestyle jumping.
About the AuthorDevin 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. |
You have over 100 different muscles, tendons, and ligaments in your feet. That's a lot of amount of muscle fiber in and around your foot. When you wear shoes, all this muscle fiber around your arches and foot structure is bound and rearranged according to the fit of the shoe. This "binding" is exacerbated when you exercise, which leads to numerous health related injuries and ailments.
A majority of the following information is research I’ve conducted myself, along with some enlightening information I’ve learned along the way.
My meditation teacher (an intelligent, beautiful woman) was hosting a workshop on foot health and introduced me to self-reflexology foot wakers (and yes they wake your feet up). Reflexology, used as an alternative medicine thousands of years ago in the Eastern part of the world (China and Egypt), is still alive today and very prevalent here in the Western part of the world as well.
It’s an interesting phenomenon despite however you feel about it. But, I must say, get a foot rub and then come talk to me.
Another benefit to being barefoot is the reaction and inflammation reducing properties that our fine earth gives off when we stride along its surface with no shoes and socks. I won’t bore you with the scientific research that helped bring forth this information, but I’ll provide a simple example for the even the simplest of minds: walk barefoot on the beach.
How do you feel? Exactly.
And just for kicks-and-giggles, let me give you one more: (ground) lightening happens when a negatively charged particle(s) meets a positively charged particle(s). The ground is a positive, inflammation reducing, natural remedy and it’s literally right beneath our feet and only a rubber-soled shoe away.
I can type pages upon pages about barefoot-ism (yep, I said it), but the choice is yours. Experiment, jump rope for a week barefoot, or even just a day. Do sprints in the sand, or on a grass field; do calf-raises, feel your toes curl and press into the ground, working muscles you never even knew you had. Take care of your feet, stretch them, massage them, work them and help them help you.
Think about how big you are and how small they are, and they hold us up all day, every day.
Jumping rope has many benefits, and training barefoot will only improve your overall performance in any and all aspects of life; it’s something I strongly believe.
If you’re afraid to get whacked in your feet wear thick socks. Either way it’s a wake-up call to lift those tired, lactic-acid filled legs, push through to the very end, train and jump your heart out.
Jumping rope barefoot isn't inherently bad but requires gradual adaptation of the muscles, tendons, and joints. Starting slowly and incrementally increasing exposure can improve foot mobility and performance. Use caution on hard surfaces, and consider a jump rope mat for protection.
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
Thinking about picking up a jump rope? Here are a few reasons to give it a try.
We all know that developing a regular workout routine is essential for maintaining a healthy body and mind. But for many of us the big struggle is staying consistent beyond a big New Year’s resolution or “summer bod” prep.
The reason jump rope is so effective for developing a routine is because it removes many of the barriers that kill our routines in the first place.
Burn, baby, burn! In just two ten-minute jump rope sessions, you can burn up to 200 calories. Practicing every day for seven days can help you burn more than 1,000 calories per week. A 20-minute run clocks in at about 100-150 calories, so why not exchange a morning jog for a jump rope?
If you practice for just 15 minutes a day, you can burn about 200-300 calories. One pound of fat is equivalent to about 3,500 calories, so it'll only take about 12 days to lose a pound by jumping every day. Fifteen minutes is an easy commitment for such dramatic results.
You can also use a jump rope during High-Intensity Interval Training (HIIT) workouts. These workouts use a 2:1 ratio of exercise to rest, turning your body into a calorie furnace. You’ll burn extra fat as you increase metabolism in half the time it takes to complete a moderately intense workout.
Jumping rope keeps your heart healthy, too. There’s a reason the American Heart Association created an entire movement around jumping rope (ever heard of Jump Rope for Heart?). Jumping rope has been shown to decrease the risk of heart disease and reduce inflammation. In fact, the American Association for Health, Physical Education and Recreation published a study that revealed jumping rope is a more efficient cardiovascular workout than jogging.
We know that exercise is good for the brain. But did you know that activities with both physical and mental demands (like slacklining, ballroom dancing, or jumping rope) have higher impacts on cognitive functioning than exercise tasks alone (like the treadmill or stationary bike)?
The very best workouts for brain health involve coordination, rhythm, and strategy. Since coordination, spatial awareness, and precision are required for jumping rope, that means your brain works out with you! Exercise that demands mental focus strengthens your cognitive functioning. Both hemispheres of your brain are active when you are jumping rope. By upping your skills through new tricks, your brain can form new neural connections. In fact, practicing every day may protect or even stimulate memory.
So, the next time you're jumping rope, challenge yourself to try some jump rope tricks. Turns out they're really good for your brain.
Want to get "lighter on your feet?" Skip rope every day for a few minutes. When you jump rope on the balls of your feet, your body connects with your mind to make "neural muscular adjustments" to keep you balanced.
Essentially, skipping rope improves your balance, quickness, and coordination by focusing your mind on your feet for sustained periods, even if you're not conscious of it.
Boxers know this. Why do you think jumping rope is a favorite exercise for the best boxers in the world?
No need to choose between leg day and arm day — and why not add a core workout while you’re at it? Jumping rope strengthens muscles all over your body, including:
These muscles support tendons, ligaments, and joints. And the repeated impact of jumping on the ground increases bone density. By building up your body’s strength daily, you can benefit from a lifetime of wellness.
The average cost for a gym membership is about $40 per month. That adds up to $480 a year. At-home workout equipment is expensive, too. All you need to jump rope…is a rope. Of all the fitness options out there, rope jumping is still one of the most affordable.
Simple but high-quality jump ropes can be purchased for as low as $3. Top-of-the-line jump ropes top out around $70. In addition to being cost-effective, these top-notch jump ropes are durable, non-kinking, and designed to meet your workout or competition goals. And, depending on the surface you jump on, a rope should last you a while.
Purchasing a jump rope is a one-time payment without the commitment of a costly gym membership. If you want to give jumping a try before committing, start with a lower-priced jump rope, and there is no need to terminate a contract if it's not for you. Also, isn't it way less time-consuming to jump rope at home than it is to trek to the gym seven days a week?
You don’t even need a pair of snazzy running shoes to jump rope. Yep, you read it right. Jumping rope barefoot is excellent for balance and agility.
Think jump rope is a closed-toe shoe sport? Think again. Wearing shoes restricts the hundreds of complex structures in your feet, “binding” them in injury-inducing ways. Creating that foot-to-earth connection strengthens the stabilizer muscles in your feet and ankles without relying on a shoe to keep you balanced.
If you’re a beginner, you should start off with shoes. This will decrease the chance of a stubbed toe. More experienced jumpers can let those piggies loose.
Jumping rope increases bone density due to the repeated impact with the ground every time you jump.
Lower bone density is associated with higher mortality rates. That’s why it’s important to build up your skeletal strength before it begins to decrease later in life, usually around age 50.
Day-in and day-out, jump rope never gets boring. There's always a new goal to strive toward. For example, you might want to increase your rotations per minute to jump as fast as possible (and burn as many calories as possible). Or you can set an endurance goal to up your skipping efficiency and boost stamina. You can even learn to dance and jump rope at the same time.
There are endless jump rope tricks to pick up. Gaining enough speed to graduate from a simple jump to a double under — where the rope passes underneath your feet twice per jump — is exciting enough. Just imagine being able to perform a boxer’s skip like a true heavyweight. By practicing every day, you’ll be floating like a butterfly in no time.
If you want to advance your technique at home, Elite Jumps provides a variety of online tutorials. Elite also offers advice on the best jump rope social media accounts to help you advance your skills and learn new tricks.
Unlike other workout options, with jump roping, you can pick a specific style you like and own it. Speed jumping. Chinese wheel jumping. Double Dutch. Jumping rope while juggling a soccer ball. There’s evidently no end of ways to have fun with a jump rope.
Daily exercise is linked to a reduced risk of developing depression and anxiety. The release of endorphins and the concentrated effort necessary to jump rope help alleviate stress. Even working out for as little as ten minutes per day improves mood. Try jumping rope outside to absorb some sunshine and get a boost of serotonin. If you opt to join a jump rope club, the social interaction and sense of community can put a smile on your face.
That satisfying post-workout exhaustion contributes to a healthy night’s sleep. Sufficient, deep sleep is linked to higher energy levels and greater emotional satisfaction.
We’ve come a long way from the beaded ropes of PE class. Modern fitness ropes come with ball-bearing handles, ultra-fast cables, and easy sizing systems. "Smart" jump ropes will even count your jumps. And the new beaded ropes can be customized with your favorite color of ultra-light, unbreakable beads.
With daily practice, you will soon feel comfortable enough to show off your skills. Now it's time to join a jump rope team! Jump rope teams are a great way to express yourself and build long-lasting friendships. Finding other jump-rope lovers is as easy as using apps like MeetUp and Facebook. You'll learn how to coordinate jumping routines between extra-long ropes. Feeling competitive? Jump rope contests all over the globe allow teams to show off their skills and connect with the worldwide jump roping community.
We know it's one of the best forms of cardio, but you don't have to dedicate your entire workout routine to jumping rope. Using a jump rope is an excellent supplementary workout to other activities. The International Journal of Sports Physiology and Performance published a study in 2019 which demonstrated how jumping rope enhanced the reactive strength index (RSI) and overall performance of amateur runners. Boxers like Floyd Mayweather are famous for their jump rope training.
Use a jump rope to warm up your body before starting another physical activity. It’s a quick way to raise your heart rate and get your blood pumping.
Incorporating daily jump rope sessions not only establishes a consistent exercise routine but also delivers an excellent cardio workout, aiding weight loss, stimulating the brain, increasing bone density, and promoting heart health.
We’ve listed 14 benefits of incorporating jump ropes into your daily workout routine, but the list of benefits goes on. Discover how jumping rope can transform your fitness goals today.
Need a jump rope refresher? Jump rope is a skill that can be picked up quickly with even just a little perseverance. If you have never jumped before or it's been a long time, here are a few tips for learning to jump like a pro.
About the AuthorDevin 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. |
Jumping rope makes you breathe hard and gets your heart pumping. In fact, it’s such an effective cardiovascular exercise that the American Heart Association created an entire event around it: Jump Rope for the Heart!
That’s tough to beat. So, how does jumping rope compare with other forms of cardio? Read on to find out.
Cardiovascular exercise, or cardio, is defined as any physical activity that uses “aerobic metabolism.” Aerobic metabolism is a chemical process during which your body derives energy from the combustion of fats, carbohydrates, and amino acids in oxygen.
When you’re using your large muscle groups during a cardiovascular workout, you’ll find yourself breathing hard. Your body is in the process of taking in more oxygen to fuel your high-energy activity. Your heart is pounding to pump more oxygenated blood through your body. By practicing cardio often, the efficiency of the heart is increased.
Regular cardio exercise provides a slew of benefits: better sleep, weight loss, increased metabolic rate, improved mental health, and of course, heart health. Try to get at least 150 minutes of cardio per week to decrease the risk of heart disease and inflammation.
Running and jump roping are frequently compared because of their similar benefits. Both jump roping and jogging are excellent cardiovascular workouts. And, they’re both accessible, cheap activities to practice. These two exercises also work many of the same large muscles in your arms, legs, and hips.
Depending on your weight, half an hour of running burns around 300 - 500 calories. The same amount of time jumping rope burns about 500 - 600 calories. According to this study, just ten minutes of jumping rope per day will improve cardiovascular health as much as thirty minutes of jogging per day.
While running is beneficial, it’s also tough on your body. Running is defined as a high-impact sport. Because you are repeatedly pounding the ground with force, the exercise causes a greater impact on joints and feet. Many runners suffer from injuries – up to 50% of regular runners get hurt every year. In contrast, jumping rope is considered a low-impact sport, as long as you know how to jump properly. In fact, the repeated low-level impact of jumping increases bone density. We recommend a jump rope mat to reduce the impact on your joints further.
Check out this article for more detail on running versus cardio.
Verdict: Jump roping is easier on your body and burns more calories than running.
How does jump rope compare to HIIT workouts? Jump rope can be a HIIT workout. HIIT (High-Intensity Interval Training) is based on a particular workout structure that consists of bursts of intense physical movement for a short period of time followed by a low-intensity rest period. Like standard jump roping, one of the best parts about HIIT workouts is how quickly you can get them done. One session can last just 10 - 30 minutes. And, the calories keep burning after you’ve finished.
There are plenty of jump-rope-specific HIIT workouts to follow, or you can create your own. You’ll find one in this article, for starters.
Verdict: You don’t have to choose between HIIT workouts and jump roping because you can apply HIIT principles to your jump rope routine.
Swimming and jumping rope are great workouts that’ll keep you in tip-top shape. While it may look like you’re using more of your body during butterfly or freestyle swimming, jumping rope actually engages more muscles. In terms of cost, pool membership and ownership are considerably more expensive than owning a jump rope.
A half an hour of swimming should expend about 250 calories while jumping rope will land you at 500 - 600 calories.
Even though jumping rope is a low-impact sport, swimming has almost zero impact. You’re practically weightless in a pool, so those suffering from chronic pain or injuries may be better suited for an aquatic workout.
Verdict: Swimming is easier on your joints than jumping rope, but jumping rope remains a low-impact sport that’ll burn more calories.
Boxers love jumping rope: it helps them practice concentrated bursts of energy, mimics the transfer of weight from foot to foot, and it increases mobility in the shoulder's glenohumeral joint – a necessity for the perfect punch. However, a boxing gym membership is costlier than purchasing a jump rope.
Using a punching bag for half an hour will burn about 300 - 400 calories. It’s a fantastic burner, but still brings in less than jump rope’s 500 - 600 calories.
Boxing is often a two-person sport and a dangerous one at that. Boxers face injuries like facial lacerations, broken hands and fingers, and concussions. Jumping rope proves to be a lower-risk activity, even if you’re doing double dutch.
Verdict: Boxing is dangerous and doesn’t burn as many calories as jump roping. However, these two sports influence each other positively.
While biking strengthens your glutes, legs, and hips, the upper body is missing out on the action. Jumping rope activates your entire upper and lower body, from arms to core to legs. If you’re bike riding in a hilly area, the resistance of the incline will cause your muscles to grow. As you push to climb your leg muscles go through a process called hypertrophy in which muscle fibers tear apart and repair themselves to become stronger.
Biking for half an hour will burn about 200 - 350 calories depending on your height and weight. Jumping rope remains superior to this exercise by claiming 500 - 600 calories in half an hour.
Jumping rope to work won’t exactly make your commute any faster. Biking is a good way to combine mobility and exercise. And, you’ll get to absorb some lovely scenery. The downside: bikes, gear, and maintenance can become costly quickly.
Verdict: Biking is a great way to combine transportation and exercise, but jumping rope still has biking beat in the calorie-burning department.
Absolutely! Jumping rope is a highly effective cardio exercise, burning up to 500-600 calories per half-hour session. Jumping rope is also gentler on the joints than exercises like running and remains a low-impact, cost-effective, and efficient choice for an all-encompassing cardio routine.
You can expect to burn approximately 140-190 calories for every 1000 skips if you jump rope at a moderate pace. However, this will vary based on factors such as age, body mass, and exercise intensity.
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
(Have a rhyme that's not on this list? Use the comment feature at the bottom of this page and we'll add it!)
Need a rope? Build your own Double Dutch Jump Rope
Banana, banana, banana split,
What did you get in arithmetic?
Banana, banana, banana for free,
What did you get in geometry?
Birdie, birdie in the sky,
Why'd ya do that in my eye?
Birdie, birdie in the sky,
Gee, I'm glad that cows don't fly.
Teddy bear, teddy bear,
Turn around.
Teddy bear, teddy bear,
Touch the ground.
Teddy bear, teddy bear,
Show your shoe.
Teddy bear, teddy bear,
That will do.
Teddy bear, teddy bear,
Go upstairs.
Teddy bear, teddy bear,
Say your prayers.
Teddy bear, teddy bear,
Turn out the light.
Teddy bear, teddy bear,
Say good night.
~Mrs. Harris, AACS Art Teacher / Caitlin Pollard, 2nd Grade / Adele Greil
I know something,
But I won't tell.
Three little monkeys,
in a peanut shell.
One can read,
And one can dance,
And one has a hole,
in the seat of his pants!
Lemon Lime
On time
Singing 1, 2 (jumper hops out)
3, 4, (2nd jumper jumps just 2x & then hops out etc.)
5, 6,
Five little monkeys,
Jumping on the bed.
One fell off,
And bumped his head
Mama called the doctor,
And the doctor said:
"No more monkeys
jumping on the bed!"
Had a little sportscar 248 Took it round the coooooooooooorrr (jumper hops out of the turning rope, runs around the corner & jumps back in)
Ner & slammed it on the brakes (jump rope turners stop turning)
Bumped into a lady, bumped into a man
Bumped into a policeman, man oh man
Policeman caught me
Put me in jail
All I had was ginger ale
Red, hot, chili pepper (rope turners turn faster & faster until jumper misses a jump)
I had a little puppy.
His name was Tiny Tim.
I put him in the bathtub,
To see if he could swim.
He drank up all the water.
He ate a bar of soap.
The next thing you know,
He had a bubble in his throat.
In came the doctor
(person jumps in).
In came the nurse
( person jumps in).
In came the lady
With the alligator purse
(person jumps in).
Out went the doctor
(person jumps out).
Out went the nurse
(person jumps out).
Out went the lady
With the alligator purse
(person jumps out).
A, B, C and vegetable goop.
What will I find in my alphabet soup?
A, B, C. . . . . . . .
(When you miss, make up something that starts with the letter you missed on.)
~Ellen Mason, AACS Music Teacher
A my name is Alice
And my husband's name is Arthur,
We come from Alabama,
Where we sell artichokes.
B my name is Barney
And my wife's name is Bridget,
We come from Brooklyn,
Where we sell bicycles.
C my name is _________
And my husband's name is ___________
We come from __________
Where we sell ___________.
(Continue throughout the alphabet)
~Ellen Mason, AACS Music Teacher
All in together, girls.
How do you like the weather, girls?
January, February, March, April . . .
~Caitlin Pollard, 2nd Grade, & Adele Greil
Anthy Maria jumped in the fire.
The fire too hot, she jumped in the pot.
The pot was too black, she jumped in a crack.
The pot was soon over, she jumped in some clover.
Clover's too sweet; she kicked up her feet.
Feet was soon over, she cried 1, 2, 3,
Jumped in a tree.
The tree was so high she couldn't go higher.
'Long came a breeze, blew her away.
~Marilyn Sloan, Alfred, NY
Apartment for rent, inquire within,
When _________ moves out, let ___________ in.
~Ellen Mason, AACS Music Teacher
Apples, peaches, pears, and plums
Tell me when your birthday comes.
~Caitlin Pollard, 2nd Grade
As I went down to my grandfather's farm.
A Billy goat chased me around the barn.
It chased me up a sycamore tree,
And this is what it said to me:
I like coffee, I like tea,
I like _________ to jump with me.
~Ellen Mason, AACS Music Teacher
Benjamin Franklin went to France
To teach the ladies how to dance.
First the heel, and then the toe,
Spin around and out you go.
~Adele Greil
Blackbirds, blackbirds,
Sitting on a wire.
What do you do there?
May we inquire?
ÒWe just sit to see the day,
Then we flock and fly away.
By 1, 2, 3. . . . .
~Ellen Mason, AACS Music Teacher
Bluebells, cockle shells,
Eevie, ivy, over;
I like coffee, I like tea;
I like the boys, and the boys like me.
Tell your mother to hold her tongue;
She had a fellow when she was young.
Tell your father to do the same;
He had a girl and he changed her name.
Bluebells, cockle shells,
Eevie, ivy, over;
Mother went to market
To buy some meat;
Baby's in the cradle
Fast asleep.
The old clock on the mantel says
One o'clock, two o'clock..
(to twelve o'clock)
~Kim Donius, AACS Librarian
Bubble gum, bubble gum
Penny a packet,
First you chew it,
Then you crack it,
Then you stick it
In your jacket,
Then your parents
Kick up a racket.
Bubble gum, bubble gum, Penny a packet.
~Ellen Mason, AACS Music Teacher
Bubble gum, bubble gum, chew and blow,
Bubble gum, bubble gum, scrape your toe,
Bubble gum, bubble gum, tastes so sweet,
Get that bubble gum off your feet!
~Ellen Mason, AACS Music Teacher
Butterfly, Butterfly, throws a kiss, kiss, kiss,
Butterfly, Butterfly, get out before you miss, miss, miss.
~Marilyn Sloan, Alfred, NY
Calling in, calling out,
_________ runs in when I run out!
~Ellen Mason, AACS Music Teacher
Charlie Chaplin went to France,
To teach the ladies the hula dance.
First on the heels,
Then on the toes,
Around and around and around you go.
Salute to the Captain,
Bow to the Queen,
Touch the bottom of the submarine.
~Ellen Mason, AACS Music Teacher
Chimacum Cheetahs, turn around,
Chimacum Cheetahs, touch the ground,
Chimacum Cheetahs, show your spots,
Chimacum Cheetahs, hot, hot, hot!
~Ellen Mason, AACS Music Teacher
Christopher Columbus
Sailed the ocean blue
In fourteen hundred
And ninety-two.
~Marilyn Sloan, Alfred, NY
Chocolate bears and gingerbread cats,
All dressed up in whipped-cream hats.
Danced in the garden under the moon,
Beat sweet rhythms with a wooden spoon,
Whirling, turning, jumping to the beat,
Melting down to their ice cream feet.
When the baker ran to see,
They ran beneath the gum-gum tree,
Running in between the rows,
Tripping over ice cream toes.
There were 1, 2, 3 . . .
~Ellen Mason, AACS Music Teacher
Cinderella dressed in yella,
Went downstairs to kiss a fella,
Made a mistake and kissed a snake.
How many doctors did it take
1, 2, 3, . . . .
Cinderella dressed in yellow
Went downstairs to kiss her fellow.
How many kisses did she give?
One, two, three, four, five . . .
~Adele Greil
Cookies, candy in the dish;
How many pieces do you wish?
1, 2, 3, 4, . . . . .
~Mrs. Harris, AACS Art Teacher
Dolly Dimple walks like this,
Dolly Dimple talks like this,
Dolly Dimple smiles like this,
Dolly Dimple throws a kiss.
~Adele Greil
Down in the alley where the garbage grows,
A flea jumped on an elephant's toes,
The elephant cried with tears in his eyes,
Why don't you pick on someone your size?
~Ellen Mason, AACS Music Teacher
Down in the valley
Where the green grass grows
Sat little Annie
As sweet as a rose.
Along came a boy
And kissed her on the cheek.
Why, Annie, you ought to be ashamed!
Got a little boyfriend
And you don't know his name!
What is his name?
A, B, C ...
~Kim Donius, AACS Librarian
Down in the valley where the green grass grows,
There sat __________ as pretty as a rose.
She sang so high, she sang so sweet,
Along came ________ and kissed her on the cheek.
How many kisses did she get?
1, 2, 3 . . . . .
~Trisha Kuenzie, 2nd grade
Down by the riverside the green grass grows,
Where someone walks, some tiptoe.
She sings, she sings so sweet,
She calls over to someone across the street.
Tea cakes, pancakes, everything you see,
Meet me at the park at half past three.
~Mrs. Ordway, AACS 1st Grade Teacher
Early in the morning, about eight o'clock,
What should I hear but the postman's knock.
Up jumps ____________ to open the door,
How many letters did she find on the floor?
A, B, C, D . . . . .
~Ellen Mason, AACS Music Teacher
Grace, Grace dressed in lace.
Went upstairs to powder her face.
How many boxes did it take?
1, 2, 3 . . . . .
~Ashley Kuenzie, 1st grade
Gypsy, gypsy
Please tell me.
What's my sweetheart going to be:
Doctor, Lawyer, banker, thief,
Sailor, soldier, Indian Chief?
~Ellen Mason, AACS Music Teacher
Hello, hello, hello, sir.
Meet me at the grocer.
No, sir. Why, sir?
Because I have a cold, sir.
Where did you get the cold, sir?
At the North Pole, sir.
What were you doing there, sir?
Counting polar bears, sir.
How many did you count, sir?
One, two, three, four, five . . . .
~Adele Greil
Here am I, little jumping Joan;
When nobody's with me
I'm always alone.
~Kim Donius, AACS Librarian
Hickety Pickety Pop,
How many times before I stop?
1, 2, 3 . . . .
~Ellen Mason, AACS Music Teacher
How do you spell Mississippi?
M (cross arms over chest)
I (point to your eye)
Crooked letter (cross legs and jump)
Crooked letter (cross legs and jump)
I (point to eye)
Hunch back
Hunch back
I!
~Ellen Mason, AACS Music Teacher
I asked my parents for 15 cents,
To see the platypus jump the fence.
She jumped so high she touched the sky,
And didn't come back till the Fourth of July.
~Ellen Mason, AACS Music Teacher
I asked my mother for fifty cents
To see the elephant jump the fence.
He jumped so high he touched the sky,
And never came back till the Fourth of July
(Jump higher and higher)
~Ellen Mason, AACS Music Teacher
I can do a polka, I can do a split,
I can do a tap dance, just like this!
1, 2, 3 . . . .
~Ellen Mason, AACS Music Teacher
I eat my peas with honey,
I've done it all my life.
It looks a little funny.
But it keeps them on my knife.
How many peas can I get on my knife?
1, 2, 3, . . . . .
~Ellen Mason, AACS Music Teacher
I had a little brother
And his name was Johnny.
He played in the meadow
where the frogs croaked funny.
He ran through the meadow
With a song on his tongue,
And he picked a few flowers
Just for fun.
How many flowers did he find?
1, 2, 3 . . . .
~Ellen Mason, AACS Music Teacher
I know a boy and he is doubled-jointed,
He gave me a kiss and I was disappointed.
He gave me another to match the other,
Now, now, ____________, IÕll tell your mother.
How many kisses did I get last night?
1, 2, 3. . . . .
~Ellen Mason, AACS Music Teacher
I know a little lady
But her name is Miss.
She went around the corner
To buy some fish.
She met a little fellow
And she gave him a kiss.
I know a little lady
But her name is Miss.
~Marilyn Sloan, Alfred, NY
I like coffee,
I like tea.
I like ________ to jump with me.
~Ellen Mason, AACS Music Teacher
I love coffee,
I love tea.
I love the boys
And the boys love me.
~Adele Greil
I like coffee, I like tea,
I like sitting on Bobby's knee.
Salute to the king and bow to the queen,
And turn your back on the gypsy queen.
~Erin Pollard
I made a wish jumping rope,
I caught a fish jumping rope,
I gave a kiss jumping rope,
How many wishes (fishes, kisses) did I get?
1, 2, 3, . . . . .
~Ellen Mason, AACS Music Teacher
Ice cream soda, lemonade, punch;
Spell the initials of my (your) honey bunch.
A-B-C-D . . . .
~Mrs. Harris, AACS Art Teacher & Ellen Mason, AACS Music Teacher
If bubble gum is free, free, free,
Please give some to me, me, me.
I am clever, not a dunce,
How many can I chew at once?
One, two, three . . . .
~Erin Pollard
I'm a little Dutch girl
Dressed in blue.
These are the things
I like to do:
Salute to the captain,
Curtsey to the queen,
Turn my back
On __________ submarine.
~Kim Donius, AACS Librarian
I'm a little Dutch girl
Dressed in blue.
Here are the things
I like to do:
Salute to the captain,
Bow to the queen,
Turn by back
On the submarine.
I can do the tap dance,
I can do the split,
I can do the holka polka
Just like this.
~Adele Greil
I went downtown
To see Ms. Brown,
She gave me a nickel
To buy a pickle,
The pickle was sour,
So I bought a flower.
The flower was dead, she gave me a tack.
The tack was sharp, she gave me a harp.
The harp was broke, she gave me a cloak.
The cloak was tight, she gave me a kite.
The kite away flew, and I did too.
(Player runs out at too)
~Ellen Mason, AACS Music Teacher
Ink, ink, a bottle of ink,
The cork fell off and you stink.
Not because you're dirty, not because you're clean,
Just because you kiss the girls behind the magazine!
~Ellen Mason, AACS Music Teacher
Ipsey Pipsey, tell me true,
Who shall I be married to?
A, B, C. . . . . .
~Ellen Mason, AACS Music Teacher
Jelly in the dish,
Jelly in the dish,
Wiggle-waggle
Wiggle-waggle
Jelly in the dish.
~Marilyn Sloan, Alfred, NY
Lady, lady, touch the ground,
Lady, lady, turn around.
Turn to the east, and turn to the west,
And choose the one you like the best.
Lady, lady, touch the ground,
Lady, lady, turn around.
Lady, lady show your shoe,
Lady, lady, now skidoo!
~Erin Pollard & Caitlin Pollard, 2nd Grade
Ladybug, Ladybug, turn around,
Ladybug, Ladybug touch the ground.
Ladybug, Ladybug shine your shoes,
Ladybug, Ladybug read the news.
Ladybug, ladybug, how old are you?
One, two, three, four . . . . .
~Mrs. Ordway, AACS 1st Grade Teacher
Landon in the White House
Waiting to be elected.
Rosevelt in the garbage can,
Waiting to be collected.
~Marge Sands
Lemon drops and sugar candy,
Both of these taste just dandy.
Best of all is cherry pop,
How many jumps before I stop?
One, two, three . . . . .
~Erin Pollard
Mabel, Mabel, set the table,
Just as fast as you are able.
Don't forget the salt, sugar, vinegar, mustard, red-hot pepper!
~Adele Greil
Mabel, Mabel, neat and able.
Mabel, Mabel, set the table,
And don't forget the
Red Hot Peppers!
~Ellen Mason, AACS Music Teacher & Caitlin Pollard, AACS Student
Mabel, Mabel, set the table.
Don't forget the red hot label.
Shake the salt and shake the pepper.
Who will be the highest stepper?
Winds blow hot and winds blow freeze,
How many times did Mabel sneeze?
One, two, three . . . . .
~Erin Pollard
Minnie Minnihaha went to see her Papa,
Papa died. Minnie cried,
Minnie had a new born baby.
Stuck it in the bathtub to see if it could swim.
Drank a gallon of water, ate a bar of soap.
In come the Doctor, in came the nurse,
in came the lady with the alligator purse.
Out went the doctor, out went the nurse.
Out went the lady with an alligator purse.
~Kim Donius, AACS Librarian
Miss Lucy had a baby
And she named him Tiny Tim.
She put him in the bathtub
To see if he could swim.
He drank up all the water.
He ate up all the soap.
He tried to eat the bathtub
But it wouldn't go down his throat.
Miss Lucy called the doctor,
Miss Lucy called the nurse.
Miss Lucy called the lady with the alligator purse.
~Kim Donius, AACS Librarian
Miss Mary Mack, Mack, Mack
All dressed in black, black, black
With silver buttons, buttons, buttons
All down her back, back, back.
She asked her mother, mother, mother,
For fifteen cents, cents, cents,
To see the elephant, elephant, elephant,
Jump the fence, fence, fence.
He jumped so high, high, high.
He reached the sky, sky, sky,
And he never came back, back, back
Till the Fourth of July, lie, lie.
~Katy Mormino, 2nd grade
Mississippi lives by the shore,
She has children three and four,
The oldest one is twenty-four.
She shall marry
Tinker, tailor, soldier, sailor.
~Marilyn Sloan, Alfred, NY
Mother, Mother, I am ill
Call for the doctor over the hill.
In came the doctor,
In came the nurse,
In came the lady with the alligator purse.
"Measles," said the doctor.
"Mumps," said the nurse.
"Nothing," said the lady with the alligator purse.
Out goes the doctor, out goes the nurse,
Out goes the lady with the alligator purse.
~Ellen Mason, AACS Music Teacher / Mrs. Ordway, AACS lst Grade Teacher / Marilyn Sloan, Alfred, NY
My mother said
I never should play
With the gypsies in the woods.
If I did
She would say
"Naughty girl to disobey."
~Sheila Gilmour
My mommy told me,
If I was good-y
She would buy me,
A rubber dolly.
My auntie told her,
I kissed a soldier.
Now she won't buy me,
A rubber dolly.
~AACS Parent
Old Mother Whittlehouse
Had a big fit.
First she did the merry-go-round
And then she did the split.
~Marilyn Sloan, Alfred, NY
One I love, Two I love,
Three I love I say;
Four I love with all my heart,
Five I cast away.
Six he loves, Seven she loves,
Eight both love;
Nine he comes, Ten he tarries,
Eleven he courts, Twelve he marries.
~Mrs. Harris, AACS Art Teacher
One, two, three A-larry,
My first name is Mary.
Don't you think that I look cute?
In my brother's bathing suit?
~Marilyn Sloan, Alfred, NY
One whale, two whales, three whales, four,
One orca, two pods, three calves, more!
~Ellen Mason, AACS Music Teacher
Peter, Peter pumpkin eater.
Had a wife and couldnÕt keep her.
Put her in a pumpkin shell
And there he kept her very well.
~Rocio Moreno, grade 8
Policeman, policeman, do your duty,
Here comes (name of next jumper)
And she's a cutie;
She can jump, she can twist,
But I bet she can't do this.
~Mrs. Harris, AACS Art Teacher
Postman, Postman,
Do your duty.
Send this letter
To my cutie.
Don't you stop
Nor don't delay.
Get it to her
Right away.
~Kim Donius, AACS Librarian
Postman, Postman, do your duty.
Send this letter to an American beauty.
DonÕt you stop and donÕt delay.
Get it to her right away.
~Adele Greil
Rich man, poor man, beggar man, thief,
Doctor, lawyer, Indian Chief.
Her shoes will be
Wood, leather, high heel, low heel, sandals, wooden.
Her dress will be made of
Silk, satin, cotton, batten, rags.
Her house will be
Big house, little house, pigpen, barn.
Her rings shall be made of
Diamonds, rubies, emeralds, glass.
How many children will she get?
1, 2, 3 . . . . .
And now your'e married you must obey,
You must be true in every way.
You must be kind, you must be good,
And make your husband chop the wood.
~Marilyn Sloan, Alfred, NY
Robin Hood, Robin Hood dressed so good,
Got as many kisses as he could.
How many kisses did he get?
1, 2, 3 . . . . .
~Ellen Mason, AACS Music Teacher
Rooms for rent,
Inquire within.
As I move out
Let Rachel come in.
~Adele Greil
Sixteen bluebirds sitting on a fence.
Flapped their wings and started to dance.
Upward, downward,
All along the line,
Brightly preened and looking fine!
Count 1, 2, 3 . . . . .
~Ellen Mason, AACS Music Teacher
Spanish dancer, do the split.
Spanish dancer, give a kick.
Spanish dancer, turn around.
Spanish dancer, get out of town.
~Adele Greil
Spanish dancer, do the splits,
Spanish dancer, do high kicks.
Spanish dancer, clicks a shoe,
Spanish dancer, chooses YOU!
~Ellen Mason, AACS Music Teacher
Strawberry shortcake, cream on top.
Tell me the name of your sweetheart?
Is it .......
Alex, Brandon, Cam, Danielle, . . . . . .
~Andrea Pinyon, AU Junior
Teddy bear, teddy bear, dressed in blue,
Can you do what I tell you to?
Teddy bear, teddy bear, turn around.
Teddy bear, teddy bear, touch the ground.
Teddy bear, teddy bear, do the splits.
Teddy bear, teddy bear, give a high kick.
Teddy bear, teddy bear, go upstairs.
Teddy bear, teddy bear, say your prayers.
Teddy bear, teddy bear, turn out the light.
Teddy bear, teddy bear, say good night.
~Ellen Mason, AACS Music Teacher
The Eiffel Tower is 300 meters tall
From the top to bottom.
We can see the River Seine.
To climb it we pay
One, two, three. . . . .
~Erin Pollard
The wind, the wind, the wind blows high,
It blows Mary through the sky.
She is fair and she is pretty
She is the girl from the tin can city.
She can play the piano, 1 2 3
Mary, Mary, who is she?
Johnny, Johnny says he loves her.
Off they go with a kiss, kiss, kiss.
He took her to the courtyard,
Asked her, ÒWill you marry me?Ó
Yes, No, Maybe so, Yes, No, Maybe so.
~Marilyn Sloan, Alfred, NY
Three, six, nine, the goose drank wine,
The monkey chewed tobacco on the street car line.
The lion choked, the monkey croaked,
And they all went to heaven in a little row boat,
Clap-Clap! Clap-Clap!
~Susan Teagarden, AACS Parent
Two little pails of water,
Two little pails of water,
Girls in wooden shoes,
Girls with wooden legs.
You can go through my garden fence, la, la,
The king drove through my garden fence, la, la.
One, two, three . . . . .
~Erin Pollard
Up the ladder, down the ladder,
A, B, C,
Up the ladder, down the ladder,
H - O - T!
~Ellen Mason, AACS Music Teacher
Wash the dishes dry the dishes,
Have a cup of tea.
Don't forget the sugar.
A-one, a-two, a-three . . .
~Erin Pollard
When I was one I ate a bun,
Going over the sea.
I jumped aboard a sailor man's ship,
And the sailor man said to me,
"Going over, going under,
Stand at attention like a soldier,
With a one, two, and three."
When I was two I buckled my shoe,
Going over the sea.
I jumped aboard a sailor man's ship,
And the sailor man said to me, . . ..
When I was three I banged my knee,
When I was four I shut the door,
When I was five I learned to jive,
When I was six I picked up sticks,
When I was seven I went to heaven,
When I was eight I learned to skate,
When I was nine I climbed a vine,
When I was ten I caught a hen,
~Ellen Mason, AACS Music Teacher
Will I marry, tell me so,
Is the answer yes or no?
Yes, no maybe so, yes, no, maybe so . . . . .
~Ellen Mason, AACS Music Teacher
Windy, windy weather,
All in together,
January, February . . ..
Windy, windy weather,
They all run out together,
January, February . . . . .
~Ellen Mason, AACS Music Teacher
With salad I am sick,
With celery I am cured.
How many stalks of celery
One, two, three . . . . .
~Erin Pollard
Zoop la la,
Hey la la,
Zoop la la,
Hey la la,
Zoop, zoop, zoop
~Ellen Mason, AACS Music Teacher
My young man has gone to France,
To teach the ladies how to dance.
When he comes back,
He'll marry me,
And we'll dance the polka 1 2 3
1 2 3, 1 2 3,
We'll dance the polka 1 2 3.
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
This high intensity exercise is great for your heart. It is a high impact cardio exercise. If you are trying to lose weight or if you want to just maintain the weight that you already have, jumping rope is a fabulous option. This can be a fun and exhilarating work out, and jumping rope is something that can be done anytime of the day.
You can choose to jump rope outside if it is nice, or you can choose to jump rope inside of your home. You might want to make sure that you don't have any grumpy neighbors below you if you are jumping rope in the morning or late at night.
Jumping rope is a lot more than just jumping on your two feet. There are different jumps that you can do in order to get the maximum benefit from your workout. One thing that you can do is a single leg jump. A single leg jump requires you to jump on just one leg for a certain amount of time. After that time has elapsed, you can go ahead and switch to your second leg and do the same pattern.
Another great way to jump rope is by doing a HIIT workout with your rope. You can use your rope and alternate squats, burpees, and pushups, or you can run with your jump rope as well. By increasing speed or by jumping and doing workouts that challenge your large leg muscles, you can increase your endurance and strength.
A 30 day jump rope weight loss challenge is a great idea for you if you are an individual who is a moderate to normal jumper. This exercise can combine different degrees of jumping. A great schedule is the following:
Recommended jump rope: Core 6mm PVC Fitness Jump Rope
Yes, jumping rope every day is an effective way to lose weight. Jumping rope can burn more than 10 calories per minute, targets various muscle groups, and is an excellent form of high-intensity cardio.
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
Depending on your objectives, you’ll want to consider the pace or tempo (also known as BPM – “beats per minute”) of the music you’ll be listening to.
A song with a higher BPM (125+) is usually best for practicing things that require a higher level of exertion, like double unders or speed jumping.
It’s also a great pace for practicing CrossFit.
For freestyle jumping, you may want to opt for music with a slightly slower tempo.
A BPM of 110-125 will allow you to transition in and out of different moves and tricks, while still keeping a relatively solid pace.
When it comes to general fitness, the pace or tempo of your music can change depending on the level of your workout’s intensity.
For a warm-up, you may want something a little slower. Alternatively, toward the end of your workout, you may want something more explosive.
The pace at which you jump will ultimately determine how many calories you’re able to burn.
This is why selecting the right songs to jump rope to can have a huge impact on the outcome of your routine.
Here's our selection of 5 playlists to guide you towards your objectives.
We’ve included below an outline of each playlist, songs included, BPM, and how many calories you can expect to burn for each playlist (based on duration and BPM).
However, without your body weight, that number is only an estimate.
For a more accurate idea of how many calories you can expect to burn, you can use this jump rope calories calculator.
Here are our 5 + Bonus playlists to help you make the best out of Jump Rope.
You can save the playlist in your Spotify account just by clicking + Save on Spotify. Enjoy!
As a Bonus, here's a 2024, 3 hour, 70 songs long playlist, that will help you motivate you and will make you smile while you jump rope!
We hope you enjoy these songs and find them beneficial to your routine.
We are always looking to grow and improve our resources.
So, if there are any songs you think should be included in these playlists, or you’d like to share some of your favorite songs to jump rope to, don’t hesitate to reach out!
The best tempo for jump rope depends on your goals and your style of jumping rope.
For double unders or speed jumping, opt for fast-paced songs with BPMs above 125.
Freestyle jumpers may prefer a slightly slower tempo, around 110-125 BPM, allowing them to transition between moves while maintaining a steady pace.
By William Holmes - Owner of Jump Rope Hub
In the USA, what for many years was known as Jump Rope for Heart has evolved into the Kids Heart Challenge, which still includes jump rope as a component. The Jump Rope for Heart concept is still practiced in many other countries, including:
In the USA, the program is jointly sponsored by the American Heart Association and the Society of Health and Physical Educators (SHAPE), who provide support, materials, and fundraising tools for educators interested in putting on a Jump Rope for Heart program.
In short, Jump Rope for Heart was designed with four simple goals:
The program did this by involving elementary and middle school kids in a 3-4 week “learn to jump rope” program, usually conducted during PE class, that culminates in a big demonstration or performance open to parents and the community. The gym and school were usually plastered with fun heart health posters and educational materials. Along the way, kids were encouraged to fundraise by asking friends and family for donations that will be sent to the American Heart Association (to support research and education programs).
Kids Heart Challenge / Jump Rope for Heart programs are typically led by PE teachers who register their school to host an event through the American Heart Association website (here’s the school sign up page). Events are often scheduled in February to coincide with American Heart Month, but can be done anytime during the year.
Once the school is registered, the American Heart Association sends over an event kit with everything needed to put on an event, including:
Once registered, the teacher or coordinator sets a fundraising goal and begins reaching out to students and parents encouraging them to sign up and participate in the event. Every student has the ability to create an online profile and web page to help with fundraising. The secure site makes it easy send emails, share information and take online donations.
The event itself can be big or small, with some teachers doing a simple event during the PE class hour, while others host big after school events with demonstrations, competitions and jump rope routines (usually practiced by students during the preceding 3-4 weeks).
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
The first thing to think about when jumping for double unders is not how high your feet go above the ground but instead how high your head goes. The vertical distance of your body is what provides the time you will need to complete two turns of the jump rope. In other words, simply tucking your legs without lifting your entire body upward will not give you the “hang time” you need.
Typically, beginners will need a bit more hang time than advanced jump ropers. Once you’ve mastered rope speed and control, you won’t need to jump very high at all to complete double unders. Your turning speed and jump height work inversely to complete a double under. As your jump height increases, your speed must decrease, and as your jump height decreases, your rope turning speed must increase.
Two common mistakes we see in jumping form are piking:
and butt kicks.
To compensate for a shallow jump, jumpers attempt to raise their feet in order to get the rope under a second time. This creates three problems:
It is important to keep in mind how you contact the ground when attempting double unders. Because you are jumping higher than usual, your body must absorb a greater impact when landing. Be sure to allow a soft bend in your knees as you land. Landing with stiff, straight legs will prevent you from properly absorbing impact and can lead to injury.
Another key is to land on the balls of your feet. This helps you be ready to jump back up for the next single bounce or double under. We would be remiss to not mention the value of a high-quality jump rope mat for double unders. The added strain on your feet, ankles, and knees from repetitive jumps can be greatly reduced by using a jump rope mat. As an added bonus, it will ensure your jump rope lasts a very long time.
More from our Double Under Mastery Series:
]]>Best Group Size: 6 or more kids
Ropes Needed: One long double dutch jump rope
Instructions: This game features a long jump rope turned by two people.
Best Group Size: 1 to 6 kids
Ropes Needed: This can be done either with a regular jump rope for one or two kids, or use a longer double dutch jump rope to involve more children.
Instructions:
Best Group Size: 6 or more
Ropes Needed: One kid's length beaded jump rope per team
Instructions: Set up on a basketball court. Each team needs a jump rope. The first "player" on each team races down the court and back while jumping. Then, the next player takes the jump rope and does the same thing until all of the players on the team have gone. Whichever team finishes first wins!
Best Group Size: 4 per group, with as many groups as you need (say for a PE class)
Ropes Needed: One long double dutch jump rope per group
Instructions: Children get into groups of four with one long rope for each group. Two children turn the long double dutch rope and two play the game. This is a "chasing" game that is the jump rope version of tag. One player is the "cat", and the other is the "mouse."
Note: When the game is in full flow, the cat and mouse should be running in a figure 8 around the turners.
Best Group Size: 5 or more
Ropes Needed: One long double dutch jump rope
Instructions: Each child is given a plastic cup full of water. One at a time the children jump into the spinning jump rope, trying not to spill any of their water.
Whoever has the most water at the end of the round wins. This is a great game to play outside on a hot day!
Best Group Size: 3 per group, as many groups as you need
Ropes Needed: One long double dutch jump rope per group
Instructions: Start with groups of three with one long double dutch rope for each group. Two children turn the rope as one child jumps inside. The idea of the game is to have the jumper jump anywhere he or she wishes, and the turners must follow to keep the jumper inside the rope. If the jumper can continue to jump, the turners are doing a great job of keeping their eyes on the jumper, and making sure the rope goes around them.
This game develops concentration, endurance, and turning skills for the turners and endurance and agility for the jumper. They love challenging one another!
Best Group Size: At least 3 players
Ropes Needed: One long double dutch jump rope
Instructions: Two people turn a long rope and one person jumps in. The turners call out actions (like "touch your nose" or "jump on one leg") for the jumper to complete while jumping. They keep shouting out actions until the jumper makes a mistake. Then, the person who called out the action gets to be the next jumper.
Best Group Size: 8 or more
Ropes Needed: One long double dutch jump rope
Instructions: You need one long rope and a group of children. Set up with two turners, one at each end of the rope. Jumpers form one line to enter the rope near one of the turners.
Key point: Remember, one person jumps in and one person jumps out with every turn of the rope. This is a really quick, fun game, with kids entering and exiting the rope at all times.
Group Size: 2
Ropes Needed: One or two kid's length beaded jump rope
There are many variations of "partner jumping" games. Here are a few of my favorites:
This game is perfect for toddlers and preschoolers. Two people hold the ends of the rope, making sure it’s flat on the ground. Shake the rope so it looks like a snake, while the kids jump over it. If your foot touches the rope, it’s your turn to shake it!
Use a long double dutch jump rope, with a person on each end holding it slightly above the ground. Children line up in front of the rope and jump over one at a time. After all have made the jump over, the rope is raised slightly and again everyone jumps over the rope. Steadily raise the rope so that it's higher and more challenging to jump over.
Important: It's very important that the rope is held loosely so that if a child does hit the rope they don't trip.
This game is similar to "jump the mountain", but instead of trying to jump high, the goal is to jump further and further distances. Start with two long double dutch jump rope, with a holder at each end keeping the ropes at ground level and about 6" apart (the "river"). Children line up in front of the rope and jump over one at a time. Slowly widen the distance between the ropes to make the jump more challenging.
Note: To help children who cannot jump as far, make one end of the "river" skinnier by holding the rope handles on that side closer together. Have more advanced jumpers jump on the wide end.
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |
Official jump rope competitions are held throughout the year in both in the USA and other parts of the world. The sport continues to see big progressions in skill, with new records seemingly set every year.
Below is our regularly updated list of world records set by athletes in competitive events and by enthusiasts setting Guinness records.
Number of double unders in a 30 second period.
Number of jumps in a 30 second period.
Video below is Cen Xiaolin's previous record of 228.
Number of jumps in a 3 minute period.
Number of consecutive triple unders unbroken.
14,657 - Jordan Coen (Canada) - 2022
105,000 - SD Heijns (South Africa) - 2022
168,394 - Sella Rosa Rega (Japan) - 2019
40,980 - Ryan Alonzo (Philippines) - 2022
American Joey Motsay, a fitness trainer, set the record by jumping rope at his Positive Stress gym in Greensboro, NC, during a marathon session that spanned 33 hours and 20 minutes. The feat took place between December 4 and 5, 2009, and raised $38,000 for Smile Train, a children's charity.
The longest rope jumped was 154' 10" long and was achieved by Yu Okamoto, Sadatoshi Watanabe, Norihisa Taguchi (all Japan) in Kasuga, Fukuoka, Japan, in January of 2020.
About the AuthorDevin 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. |
In this article we'll cover:
Jumping rope can help you meet your target weight if you're comfortable with high-intensity exercise.
Generating fat loss while retaining muscle mass requires two important components:
So, is jumping rope for everyone?
While jumping rope can provide a significant calorie burn, your joints must be able to withstand the force of an intense workout. If you have a history of hurting your knees or ankles, a low-impact activity might be better.
Skipping rope is good for your health, and it can help you achieve your fitness goals quickly. Here are a few of the benefits of incorporating jump ropes into your next workout.
The most efficient and effective method for jumping rope exercise is to include it in a high-intensity interval training program. Here's a training regimen to help you efficiently combine resting intervals with a high-intensity level workout:
Several factors determine how many calories you'll burn during your jumping rope session. A few of these factors include:
As you can see, this type of exercise comes with many benefits. Not only can skipping rope help you lose weight, but you'll also have some significant health benefits. We suggest that you start with low-intensity exercises and then take it to the next level little by little. You'll quickly see that jumping rope isn't as easy as it looks but can be hugely rewarding.
About the AuthorDevin 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. |
Stats show that a 150-pound person can burn up to 190-225 calories in just 10 minutes of performing double unders, which is equivalent to running at a pace of eight minutes per mile.
Double unders challenge the cardiovascular system too.
In this post, we'll explore why double unders are the ultimate cardio workout and provide tips on how to master this challenging exercise
Double unders are a jump rope exercise where the rope passes under your feet twice during a single jump.
A double under jump is more explosive than a single jump. It requires greater skill, speed, and power. You should jump higher and spin the rope faster at the same time to complete a double under jump.
This is why the double under has become a core skill and movement in CrossFit workouts. While the standard most people think of is a simple jump with two spins, there are actually many variations of the double under. Here's a quick video primer.
Double unders are highly effective at boosting cardiovascular fitness.
A study published in the Journal of Sports Strength and Conditioning Research found that participants who incorporated jump rope exercises, including double unders, into their workout routines experienced an 11% improvement in cardiovascular endurance over six weeks.
These improvements were comparable to those achieved with other traditional aerobic exercises, such as running and cycling.
One of the main goals of any cardio workout is to burn calories, and double unders are excellent for this.
According to Healthline, just 10 minutes of vigorous jump rope exercises like double unders can burn as many calories as 30 minutes of moderate-intensity jogging.
This efficiency makes double unders an excellent choice for those looking to maximize the calorie-burning potential of their cardio workouts.
While traditional cardio exercises like running (see jump rope vs running for cardio) can significantly strain the joints, double unders are a lower-impact alternative that still provides an intense workout.
Research done by Sports Biomechanics suggests that jump rope exercises, including double unders, resulted in lower ground reaction forces than running.
Heart rate variability (HRV) is a measure of the variation in time between successive heartbeats and is associated with better cardiovascular health.
In a joint study, the Institute of Sport Science, Training and Movement Science, University of Mainz, found that participants who engaged in jump rope training, including double unders, experienced significant improvements in HRV compared to a control group.
Double unders require both anaerobic and aerobic energy systems, which leads to increased oxygen consumption.
Repeated research shows individuals who participate in high-intensity jump rope exercises, such as double unders, experience significant improvements in maximal oxygen uptake (VO2 max) compared to those who engage in moderate-intensity jump rope exercises.
Good single unders are the key to good double unders, Start by consistently performing sets of single unders with good form and gradually increase the speed to prepare for the transition to double unders.
Proper technique can also give you a quick level up in learning double unders.
Key elements of good double under form include:
See our guide for tips on common double under mistakes and how to fix them.
Tips for ImprovementDouble unders present a unique and engaging way to invigorate your cardio workouts and push your fitness boundaries.
Incorporating double unders into your fitness routine can help elevate your cardiovascular health, transform your fitness levels, and add an exciting as well as challenging dimension to your workouts.
So grab a jump rope that suits your form and skill level, and leap towards a healthier, more exciting cardio experience with double unders!
]]>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.
About the AuthorDevin 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. |
The most important decision you’ll make when purchasing a jump rope is the type of cable you choose to go with it.
]]>The most important decision you’ll make when purchasing a jump rope is the type of cable you choose to go with it.
Handles are important, but using the correct type of cable makes all off the difference when jumping rope. This guide will help you pick the correct cable for different types of jumping and skill levels.
Type | Recommended for | Image |
Ultra Thin Cable | Competitive athletes | |
Non-Coated Bare Cable | CrossFit athletes and competitive speed jumpers | |
Nylon Coated Cable | Anyone already proficient in double unders | |
PVC Coated Cable | Learning double unders | |
Outdoor Cable | Double unders or speed jumping on outdoor surfaces | |
PVC Cord | Beginners, freestyle jumpers, and single under fitness |
Diameter: 1.1mm or 1.3mm
Recommended for: Competitive athletes (CrossFit & Jump Rope) who need speed above all else
This is the newest and fastest of all cables on the market. When you first try the ultra thin cable you'll have a sensation that you're turning an invisible rope. The cable is very difficult to feel. However, the top jumpers in the world are using this cable to set speed and double under records (with much practice).
Diameter: 1/16” (1.6mm)
Recommended for: CrossFit athletes and competitive speed jumpers
This is the mostly widely used cable in speed and multiple under competitions around the world. The bare cable has been the mainstay for high level athletes at competitions for over a decade. As it turns, the cable has a very light and responsive feel. This is a very fast cable.
Diameter: 3/32” (2.4mm)
Recommended for: Anyone already proficient in double unders
Nylon coated cables are commonly seen being used by CrossFit athletes doing double unders. This cable is slower that the Ultra Thin and Bare Cables, but still is plenty fast. There is a greater "feel" to this cable when spinning the rope than that of the previous two cables, which leads to greater control and less misses. We need to make note that most companies coat this cable with PVC, which causes the cable to wear much faster. Look for nylon coated speed cable.
Diameter: 1/8” (3.2mm)
Recommended for: Learning double unders
The PVC coated cable is becoming extremely popular of late with freestyle jumpers and CrossFit athletes. Freestyle jumpers love this cable due to its quickness and ease of turning. Yet, the cable is flexible enough to easily do crossing and power moves. Athletes learning double unders find this cable super helpful because it turns quickly and has a good feel to it. This will decrease the double unders learning curve. We find many double under workshops are using this cable exclusively for teaching purposes. The PVC Coated Cable is also being used as the cable in speed double dutch competitions.
Diameter: 1/8” (3.2mm)
Recommended for: Double unders or speed jumping on outdoor or abrasive surfaces
We designed this tough cable for the athletes who have no other choice but to jump rope on rough or outdoor surfaces. Any other type of cable will last only a very short time on outside surfaces. The Outdoor Cable has a super tough nylon coating, which makes it stiffer than the PVC coated 1/8” cable. It has the heaviest feel of all of our cable ropes.
Diameter: 4mm or 5mm
Recommended for: beginners / freestyle jumpers / single under fitness
Though not technically a cable, I'll discuss these cords as a possible choice for your jump ropes. Typically PVC cords are used for beginning or casual jumpers. They provide a good weight allowing the jumper to have excellent control of the speed and manipulation of the rope. The top jumpers in the world are combining the PVC cords with simple short or long handles to do their freestyle routines. Beginner jumpers will be able to get the rhythm of jumping quickly with these cords. The 5mm cords provide more weight for those who desire the heavier feel.
You can jump rope, but you're not whipping out big sets of double unders or crazy freestyle moves. This is most of us. If you're a casual fitness jumper, the following cords will give you better control of the jump rope and get a better workout. These cords are heavier and thicker, which both slows down the speed of the rope and gives you more feedback through your hands.
Jump rope for casual fitness jumpers: Fit+ / Boxer 3.0 / Pulse Workout Rope
You work out hard at home and or belong to a gym and jumping rope is a core part of your workout or warm up. You can string together sets of double unders and longer periods of jumping. The following cables allow for greater speed during your workouts:
Jump ropes for serious athletes: Double Under Starter Kit / Muay Thai 2.0 / Bullet COMP
In order to be the best, these athletes use cables that combine speed and control. It does no good to go fast if you are going to miss. In addition, many of theses athletes need to jump for very long periods of time. The weight and speed of these cables are all important.
Jump ropes for competitive athlete: Surge 3.0 / Bullet COMP
About the AuthorMatt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years. |