How to Jump Rope
By Buddy Lee
Join Buddy Lee and Jump Rope Technology at Atlanta MANIA!
You’ve probably shied away from jump rope because you’ve heard it was high-impact and difficult to learn. But when it’s performed the right way, jump rope can involve less pounding than jogging.
Many people jump incorrectly by jumping too high and landing heavy on their feet. This can cause lower body injuries of the knees, ankles and feet. The risk is increased from the continuation of incorrect jumping and landing on hard surfaces.
Jump rope is a skilled movement that requires good biomechanics in the take off and landing, combined with proper timing and coordination of the rope swing with each jump.
The key to your clients’ jump rope exercise program is to stay focused and motivated, and to never give up. Keep jumping to stay fit for life.
10 reasons why your clients should jump rope:
- Jump Rope is one of the most inexpensive and oldest forms of exercise dating back to Egyptians and aborigines who jumped with vines. It is the building block to fitness and has been a scientifically proven exercise that guarantees positive mental, physical and physiological changes in the body in as little as five to ten minutes a day.
- The American Heart Association endorses Jump Rope as one of the most efficient ways of improving cardiovascular health and preventing stroke. They fundraise tens of millions of dollars from school kids participating in the Jump 4 Heart Day as a way to keep fit while finding cures and new technologies to fight heart disease.
- Jump Rope serves as the perfect alternative to running and jogging during inclement weather; it also raises core body temperature for a quick warm-up to exercise.
- As a multi joint exercise that incorporates every muscle in the body, Jump Rope ranks as one of the most efficient methods for burning calories, trimming legs and waistlines and carving out rock hard abs.
- Jump Rope requires only a small space and is an efficient exercise requiring only a third of the time of most aerobic activities to improve cardiovascular fitness.
- Jump Rope is an ideal brain exercise that develops the left and right sides of the brain; it strengthens the verstibular system to increase mental alertness and spatial awareness. In addition, the rhythmic affects of jumping help to improve reading skills.
- Jumping one inch off the ground makes it a low impact and safe exercise. The body’s vertical motion creates enough ground forces to increase bone density and help prevent osteoporosis.
- Jump Rope shapes, tones and strengthens arms, chest, legs and buttocks for a total body workout.
- Some of the world’s greatest athletes use Jump Rope as a training tool that provides key advantages in time and space to produce competitive advantages in speed, quickness and agility for championship performances.
- Finally, Buddy Lee’s system will keep your clients motivated and safe every step of the way. As a result they will never over do it, never get discouraged and NEVER AGAIN look like THE KLUTZ.
Choosing the Rope
A lightweight, high-performance speed rope can easily be controlled and adjusted, and it responds easily to low- through high-intensity training and directional change with minimum air resistance. Lightweight PVC material is the most versatile material because it is designed with the proper weight and thickness to maximize the rope’s aerodynamic properties, therefore maximizing the possible number of repetitions that can be executed per set.
To determine if the rope is the correct length, stand on the center of the rope with one foot and pull handles up along one side of the body. The tip of both handles should reach to the top of your shoulder. This is a standard measurement that allows sufficient clearance for starting your program. As your jump rope skills improve and you become more proficient and desire more speed, shorten your rope to the next two levels: the underarm or top of chest for a faster turning rope.
What to Wear—Or Not
Choose cross-training shoes with good forefoot padding. They’ll help with propulsion and absorption for take off and landing, while reducing impact and minimizing the risk of injuries. Avoid hair ornaments and jewelry and wear a good support bra.
Check List for the Beginner
1. Choose wood, rubberized or padded floor surface (not concrete).
2. Hold handles firmly in hands with a comfortable grip.
3. Keep upper body upright and arms close to sides at a 45-degree angle; look straight ahead to maintain balance.
4. Start with rope resting behind knees.
5. Practice swinging rope around to form an even arc; make 2-inch circles with wrists.
6. Coordinate the rope swing with each take off and landing for the perfect jump.
7. Jump only 1 inch off the floor and land softly on the balls of your feet.
8. Jump in front of a mirror to reinforce good form.
9. Progress slowly and avoid too many jumps at one time.
10. Stretch afterward, especially the calves.
The Bounce Step and Alternate-Foot Step are two basic jump-rope techniques that will help you develop the proficiency necessary to use jump-rope training in your fitness program. In addition, they will improve your conditioning level, reinforce proper jump-rope form and create the muscle memory necessary to master the foot patterns of other training techniques.
The bounce step is simple and effective. Time the swing of the rope while jumping with both feet. Here’s how:
1. Jump approximately 1 inch from surface or high enough to clear rope.
2. Land lightly on the balls of your feet.
3. Do not let heels touch on landing, stay up on the balls of your feet; reload to repeat steps 1 and 2.
Begin with only one jump per rope swing at a time to establish timing and rhythm for the perfect jump and landing. Then increase to 5 jumps per set until you can eventually perform 140 jumps without a miss. Master the bounce step before attempting the alternate-foot step.
This is a similar movement to the Bounce Step, but instead of jumping with two feet, alternate jumping between both feet, as if running in place. Jump a little higher than an inch from the surface. Jump by lifting the knees forward at 90-degree angles to avoid catches of the rope.
1. Swing the rope around and jump over it with one foot. From this position, on the second turn of the rope, jump over it with the alternate foot.
2. Continue alternating feet (lifting knees as if jogging in place) at a slow pace until you establish a comfortable jumping rhythm.
3. Count only the right foot and multiply by two to get the total number of jumps.
After jumping over with one foot, be sure to wait for the rope to pass over your head before jumping over it again with the opposite foot. And note: Kicking the feet backward or behind you while executing this technique will cause your feet to catch on the rope. Learn to master the basic bounce step before attempting the alternate-foot step.
Mastering the Moves
The goal is to get your clients to jump 140 times without a miss for one set, five sessions a week. Begin with 5 to 10 jumps per set for a total of 10 sets per training session. Have them jump for 5 minutes and rest as needed between each set. Gradually increase the repetitions for each set by 10 to 25 reps as timing and jump capacity improve.
As your clients develop muscle memory and their brains make the proper neural connections, their timing, rhythm and endurance will dramatically improve, and so will their conditioning. They will have developed a basic jump-rope proficiency when they can perform 140 continuous jumps using both the basic Bounce Step and Alternate Foot Step.
As proficiency improves, it will take fewer sets to reach 140 jumps per session. Follow the same steps for mastering the Alternate-Foot Step. Incorporate the alternate-foot jump and build from jump rope proficiency (140 jumps) to a basic jump rope capacity of 500 jumps.
Check out Jump Rope Tech with Buddy Lee at Atlanta MANIA!
FR3C Buddy Lee Jump Rope Training Basics Level 1
SU1D Jump Rope Cardio, Stretch and Strength Workout
SU4D Heavy Rope and Speed Rope Training
For more techniques, programs and equipment, visit buddyleejumpropes.com or call (800) 953-JUMP.
Buddy Lee is a former US Olympic wrestler, the author of Jump Rope Training (Human Kinetics, 2002) and president of the Alexandria, Virginia-based Jump Rope Technology Inc., which manufactures Hyperformance Jump Ropes and trains both professional and amateur athletes, including competitors in 25 different Olympic sports.