If you follow my Workout of the Week each week you know how often I prescribe jump rope as an exercise. Along this same time period I have been figuring out how many people are actually unsure how to jump rope correctly. The issue isn't their utter lack of rhythm, but actually their lack of understanding of how to perform the exercise correctly.
There are two main mistakes I see people make when they try to jump rope for the first time. First, they try to jump too high while doing it:
- Jumping Too High
All you have to do is jump high enough to clear the quarter-inch of rope. Jumping really high on each spin is not only exhausting, it is also MUCH harder on your joints because of the landing and more difficult to time because of the amount of time you spend in the air.
The second mistake I see a lot of beginners make is they have too much of movement during the exercise:
- Too Much Arm Movement
The bigger the circle you make with your arms, the less precisely you will be able to move the jump rope as a beginner. There should be very little movement occurring at the shoulders, but rather most of the movement of the rope coming from moving the wrists.
The "Fast Jumps" in this video are a good example of the technique I'm looking for when someone jumps rope:
So, if you are new to jumping rope, take these things into consideration when you are training to so as to learn the skill of jump roping in less time.
Charlie Cates, CSCS
Self Made®, Owner and Founder
Charlie Cates is a strength and conditioning specialist and the owner and founder of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP’s. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
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