PHOENIX NATION

JUMP ROPE FUNDAMENTALS

Like any skill you are trying to learn, the key to mastering Jump Rope is not just practicing but practicing correctly. “We are fond of saying “practice makes perfect.” But it is more accurate to say that practice makes permanent. In practice, you can master a skill thoroughly or not at all, and what you master can be the correct method or one with bad habits. Either way, what you do is likely to become encoded—it will be instilled in muscle memory or mental circuitry and become a habit—for better or worse.” For this reason, it is essential to get the basics right at the beginning. Listed below is a series of Jump Rope Fundamentals that you should focus on that will make a significant difference to your jumping performance

Winter + Darin ♥️

GET THE BASICS RIGHT

HAND AND ARM POSITION

The positioning of your hands and arms will be crucial to your success in jumping. Arms should relaxed and tight to the side of the body, elbows pointing back. The wrists should be at around hip height, the palms facing forwards. The wrists and the forearms will do most of the work rotating the rope. It is common for beginners to use the entire arm and shoulder with a rope that is too long forcing the hands to be to far from the body. That is why it is important to correctly size your rope as it will almost force you to have your hands and arms on the correct position. If they start to creep out too wide the rope shortens and causes you to miss. See sizing your jump rope below to learn how to correctly size your rope.

JUMP HEIGHT

When jumping you should be on the balls of your feet. Your jumps should be nice and small. With your feet only coming a few inches off the ground. Your knees should only bend slightly. Don't jump too high and kick your legs back. Even before picking up a rope, we recommend spending time practicing Jumping with the correct form. Sets of 30 seconds where you practice jumping with nice small jumps while rotating your wrists at hip level. Once this movement begins to feel natural then bring in the rope.

CONDITIONING

Properly conditioning your body will help prevent any injuries which is the fastest way to halt progress on your Jump Rope Journey. As we like to say "The slow way is the fast way" Jump Rope is a form of plyometric training that can be very demanding on the body. We encourage people to start slowly beginning with a session of around 5 minutes so that your body can adapt to the increased demands being placed on it. Also when starting we recommend taking rest days between jumping to allow the muscles adequate time to recover. Slowly build up both duration and frequency and you will progress much faster than doing too much too early and finding yourself unable to jump for days or weeks at a time.

FOOTWEAR AND CLOTHING

In regards to this topic, everybody will have a different opinion. Some people will like a more cushioned shoe while others enjoy jumping in minimal style trainers. It is best to experiment and find what works for you. It is of far greater importance to spend the appropriate time conditioning your body and also choosing a good surface to jump on. Surfaces that are too hard can play havoc on the body for this reason we recommend using a good Jump Rope Mat especially if you are jumping outdoors on hard surfaces like concrete. As far as clothing again this is a personal choice. I find clothing that is too baggy can get in the way when performing certain skills and hoodies can definitely catch the rope and cause misses.

HOW TO CARE FOR YOUR

JUMP ROPES

Like everything in life the more you look after something generally the longer it will last. Our ropes are no different below are some general guidelines that will help maximise the life and performance of your ropes.

• Make sure that your rope is sized correctly. Your rope should just brush the surface of the ground as it passes beneath you. 

• When storing your ropes try and hang them so that the cables don't develop kinks. One hook can be used to hang multiple ropes. Hanging ropes is less important for beaded ropes as the cord is nylon and doesn't devlop kinks. Although we still think it is a good idea to hang your rope so the rope gremlins don't tie your ropes into knots.

• If you keep your rope in your gym bag then make sure to wrap your rope neatly when you are finished jumping. Storing it in a Jump Rope Bag inside your gym bag is also a great way to prevent any damage.

• Avoid jumping on harsh surfaces like concrete or gravel. Jumping on these surfaces will destroy most ropes even durable ones like beaded ropes will sustain a lot of damage. Best advice if you have to jump on these surfaces try and use a Jump Rope Mat it will not only save your rope but also help prevent injuries.

• Ideal surfaces to jump rope on are jump rope mats, gym floors, rubber coated or matted floors, and PVC matting.

• DO NOT bend or tie your rope in a knot. All our ropes can be correctly sized reducing the need to tie knots in your rope to get it the correct length.

shop ropes

NEED A JUMP ROPE MAT?

shop now

WORKOUT WITH ME

START NOW

LEARN TO JUMP

START NOW

LEARN SOME NEW SKILLS

FREE JUMP ROPE TUTORIALS
LEARN MORE

Cart

No more products available for purchase

Your cart is currently empty.