1. Jump on the balls of your Feet
Stay on your toes when jumping. This is best for health reasons as well as for keeping your rhythm quick.
2. Stay low
When I say stay low, I’m talking about your jumps. You don’t want to jump higher than you have to.
I’m not too worried about wasting energy, because, in all honesty, that’s essentially what we’re trying to do.
My main concern here is that jumping too high and landing hard can be stressful on the knees. So keep your hops low to the ground.
3. Keep arms and shoulders steady
By moving around your arms and shoulders, you are opening yourself up for mistakes.
The less movement you have in your upper body, the better rhythm you will be able to keep.
4. Focus on the rhythm
That brings us to the rhythm itself.
When you are tired, focus is the most difficult aspect of working out.
Physically, we can do it, but mentally, it is draining.
Everyone is different, but you have to figure out what helps you focus.
Personally, I like to just tell myself to “bear down and focus”, and that does the trick for me. You may have to try something else.
5. Don’t hunch over (unless you’re doing speed competitions)
Jumping rope hunched over can lead to injuries in your back, knees, and even shoulders.
Your glutes and hamstrings should be absorbing the shock of your feet hitting the ground.
6. Only hop once between rope spins
As a beginner, it is sometimes difficult to only hop once between rope spins.
This makes it all the more important to make sure that you’re only jumping once.
If you get used to hopping twice, you’ll get in a habit that can be hard to break.
7. Tuck your elbows in to your ribs
Once you start jumping quicker, your form is going to matter more and more.
Tucking your elbows in to your ribs can help for rhythmic purposes as well as for keeping your body away from injuries.
I know more than anyone that getting frustrated while jumping rope is not a good idea.
If you’re having a tough day skipping rope, take a breather. It sure helps me.
9. Start simple
If you’re a beginner and want to learn the nuances of jump ropes, you might need to take a step back.
Starting simple can save you a lot of time down the road.
Make sure you have good form and rhythm before you move on to more difficult moves.
10. Note the contact zone (carpet, pavement, wood, dirt, etc.)
Believe it or not, the ground you jump on can have a large effect on your rope.
Some surfaces, like carpet, can force the rope to bounce. Keep that in mind when choosing your rope and the surface you plan on jumping on.
This is similar to #10. The jump rope you pick is very important.
You may want to start with a beaded rope, or you may decide that you’re ready for a weighted rope.
It all depends on where you’re at and what your goals are.
If you want to succeed jumping rope, it is crucial to adjust the length of your rope correctly.
If you want to learn how to do this the correct way, we show you how to adjust your jump rope length here.