Health Tips : Jumping Rope

By Winston Salem in : Fitness Tips // Jun 24 2010

Jumping Rope Equipment

• Jump Rope

• Appropriate shoes

Jumping Rope Variations

Jumping Rope – Low Level of Difficulty

• Double foot jump – Both feet take off from the ground slightly and land together.

• Alternate foot jump – the “skipping technique” where feet are alternated up and down while the rope makes it’s revolution.

Jumping Rope – Moderate Level of Difficulty

• Alternate foot jump – the “skipping technique.” (See above description.)

• Running Step – A slight jog is incorporated while jumping/skipping over the rope. A slightly faster pace with increased intensity.

• High Step – the moderate run with a high knee lift to increase intensity.

Jumping Rope – High Level of Difficulty

• Cross Step – While in the air during the jump phase, cross lower legs slightly and land with legs crossed.

• Side to Side – Alternate landing areas from left to right. Be certain to use caution as getting familiar with where the rope might go might take time.

Muscle Groups Used When Jumping Rope

• Legs – Calves and Thighs

• Abdomen

• Chest

• Shoulders

• Back

• Arms

Recommendations For Jumping Rope

• Make certain to use a floor surface that is even, non abrasive and limits friction.

• the length of the rope – when you step on the middle, the end sections of the rope ought to fit comfortably in the hands and reach the middle of the chest.

• Do not forget to lift feet off floor just high enough for the rope to pass rapidly.

• Attempt not to jump high and land hard.

• Make sure to keep shoulders relaxed and turn the rope with wrists.

• Have patience. Start slow, then increase little by little.

• Make sure to land on the padded portion or balls of the feet to avoid knee injuries.

• This is an impact sport, so use caution with regard to  your knees and ankles.