The jump rope is a simple yet important strength and conditioning tool. For a few dollars the jump rope helps to develop coordination, conditioning, foot/ankle/shin strength, foot speed, and even athleticism. This is also a skill that isn’t often taught in schools or even athletic programs anymore, I’m always amazed and surprised to find athletes that have challenges with this. With that in mind, we’re going to spend a few posts focusing on fundamental moves for the jump rope.
The first fundamental move with the jump rope is to simply jump up and down. I like to think of this as a “baseline” movement. It’s how every jump rope session starts off, it’s the movement between more advanced jump rope movements, and it’s how we reset if we get tangled up or get into trouble during our routine.
To perform this movement, we want to make sure that the jump rope is the correct length. Usually you want it about the distance from your hip to the ground. Begin by holding the jump rope in each hand. Stand so that the rope is on the ground behind your feet. Next, and this part is important, move onto the balls of your feet and relax your lower body.
From here rotate the rope around your body. As it approaches you, using your ankles, jump off the ground so that the rope just passes under your feet. Land and be prepared to repeat for the desired amount of time or repetitions.
Sounds simple, but there are some very common mistakes. First, people spend a lot more energy than they need to jumping rope. This is often because they are jumping from their hips or their knees. Not only is this a waste of energy, but it also messes up your timing and you will have an unsuccessful experience. Athletes should focus on moving from the ankles to clear the rope. Second, many athletes have the rope either too long or too short. The length should be about the length from your hips to the ground. Loop any extra rope around your fingers but make sure you are not holding too tightly to turn the rope.
Master the baseline move first. When you can do this for a good sixty seconds without mistakes you are ready for a more advanced move!
