How to get started with jump rope training

You might remember jump rope (or skipping rope) from your elementary school days. Today, you’ll see jump rope not only in the schoolyard but in the gym too! A popular and fun way to incorporate cardio into your training routine, jump rope exercises have tons of benefits, once you get in a bit of practice and don’t slash your ankles anymore.

Jump rope training benefits

To get started with jump rope training, you only need the jump rope itself — no other complicated equipment or even gym required! You can skip rope outside in your backyard, or in a park, and really anytime anywhere. It makes it much more approachable and accessible for beginners and it’s a great way to stay consistent with your workout. No excuses that you didn’t have a gym nearby!

Jump rope training is also good for the brain — once you establish a rhythm and get the hang of it, you can start incorporating fun challenges and new steps which is excellent for mental stimulation and focus, not to mention balance. Jump rope training is also a  valuable conditioning tool where you can improve your stamina and endurance over time, starting with only a few minutes of jumping and increasing that over time. You can compete against yourself and see how long you can go before being out of breath.

Skipping rope workout

There are two ways you can begin your skipping rope journey — with a regular rope that will be a familiar memory from your school days, or with a weighted jump rope! These ropes are made specifically for fitness purposes and feature a little additional weight from a half pound to a couple of pounds, which helps you stay in rhythm with your jumps and make fewer mistakes.

Jump rope training tips

Before devising a complicated routine for yourself, start small — practice the footwork first before jumping, then add the rope. Try to land softly and keep control of your jump so you are not letting go of all your weight and dumping into your ankles with a thud each time you jump. Keep the rope turning movements to your wrists and don’t jump very high at the beginning to minimize the risk of injuries. 

Skipping rope beginner exercises to try

We recommend you start with the following:

• Master the basic jump

• Try the alternate foot jump

• Attempt the criss-cross rope jump