How to Improve Rope Skipping

Perfect Your Form

• 1

  Stand with your shoulders relaxed and your knees soft (slightly bent).

• 2

  Use your wrists or forearms to turn the jump rope. Do not extend your arms away from your torso. They should remain by your sides at all times.

• 3

  Push off the balls of your feet and land gently on your heels. Do not slam down onto the ground or you could hurt your joints.

• 4

  Jump only a few inches off the ground. You need only enough space for the rope to pass underneath your feet. Jumping high will take much more energy and be rough on your feet.

Jump-Rope Exercises

• 5

  Build agility by practicing jump running. For this exercise you jump the rope with one foot first and then the other and speed the jumps up as you go along so that you are practically running, except you remain stationary. This will help build your rope-skipping speed.

• 6

  Build up strength by practicing jumping jacks with the jump rope. For this exercise you jump the rope once and land with your feet spread hip width apart. On the next jump you land with your feet together. This exercise will build your endurance and help you to execute other jump-rope tricks.

• 7

  Build muscle in the legs and calves by practicing one-foot jumps. Stand on one foot and jump rope, landing only on that one foot. Switch feet when your stationary leg becomes too tired. This exercise will help to build the muscles in your legs, too, and improve your overall jumping strength and agility.