Jump Rope

oec:jump-rope

A foundational cardiovascular and plyometric exercise where you repeatedly jump over a swinging rope with both feet.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Skipping, Rope Skipping, Skipping Rope, Basic Jump Rope, Skipping - Standard, Jump rope: basic jumps

How to do it

Hold one handle of the jump rope in each hand with the rope resting behind your heels.
Keep your elbows close to your ribs with your forearms angled slightly outward at roughly waist height.
Stand tall with feet together or hip-width apart and a soft bend in your knees.

Rotate your wrists forward to swing the rope up and over your head.
As the rope nears your feet, jump just high enough (one to two inches) off the ground for it to pass beneath you.
Land softly on the balls of your feet with knees slightly bent to absorb impact.
Rebound immediately into the next jump, maintaining a steady, rhythmic cadence driven primarily by wrist rotation.

Breathe rhythmically in through the nose and out through the mouth in sync with your jumping tempo.

Swinging the rope using large circular motions of the entire arm from the shoulders.: Keep elbows tucked near your sides and initiate rope rotation almost entirely from the wrists.
Jumping too high and tucking the knees or kicking the heels up behind the body.: Maintain a low, controlled bound with minimal knee flexion, bounding purely off the ankles.
Landing flat-footed or on the heels, creating excessive joint impact.: Stay on the balls of your feet and maintain a spring-like rhythm with slight knee flexion.

Perform on a forgiving surface such as a gym mat, wood floor, or rubber track rather than bare concrete to reduce lower-leg impact stress.

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