Dave Hunt

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Jump Rope Benefits: The Unique Value of Jump Rope Training

Updated on February 9, 2018

The popularity of jump rope training has exploded over the past few years, but many gym-goers are still unaware of the jump rope benefits that come with this style of training.

The jump rope is one of the oldest training tools.

It’s great for all fitness and ability levels. It fits in with all training goals – whether it be fat loss, endurance, strength, or performance. And it gets the job done. Always. Anywhere.

In this comprehensive post we’re going to dissect the benefits of jumping rope and show you why we (and many others) believe that the jump rope should be part of every training routine.

Let’s begin –

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How Often Should You Jump Rope Each Week? Answered.

Re-published on August 16, 2017

Do you know how often you should be jumping rope each week?

If you’re like many of the jumpers we speak to on a daily basis, it’s a question that comes up often. But it’s one of great importance because how often you jump not only has an impact on your results, but it plays a key factor when it comes to injury prevention.

There’s been a lot of debate in terms of how long a jump rope session should be.

Some say it’s OK to jump every single day. Others claim it’s only good to be using the rope once or twice a week. But the real answer depends on your answers to some important questions.

In this post, I share some important questions you should ask yourself to determine how much you should be jumping rope each week to achieve your personal goals.

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10 Minute Jump Rope Circuit Workout from Crossrope

Published on July 20, 2017.

Want a great 10 minute jump rope workout to burn some serious calories?

In this workout we're going to focus speed and intensity as we go through a range of different bodyweight and jump rope exercises.

Your objective is to get through 3 rounds of this sequence of exercises as quickly as you can!

Ready? Grab your rope and let's do this.

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Janet Black: What It Takes to be a Top CrossFit Athlete

Published on July 14, 2017

When it comes to CrossFit athlete Janet Black, the word “fit” just doesn’t cut it.

As a three-time CrossFit Games athlete, Janet won first place in the Masters Division in 2015 and placed 3rd in 2016.

My goal in 2015 was to get to the podium.  It was hard for me to believe that I was in first place on the first day, and I knew there was a lot of work to do.  The fact that I never fell out of first place during the entire weekend was a surreal moment, and certainly not anticipated!”

As a full-time teacher, mom and wife, Janet is accustomed to juggling many responsibilities. On top of this, she trains at least six days a week to maintain peak physical condition.

Balancing her training schedule can be tough, but the thrill of competition motivates her to stay focused.

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Jump Rope Partner Interval Workout from Crossrope

Published on July 12, 2017.

We know you've been craving another Crossrope jump rope partner workout!

That's why we're bringing you another simple, fun, and fast workout you can do with a friend or workout partner. And this workout only requires one rope.

If you think you can handle this max-effort jump rope workout routine, grab your rope, grab your partner, and let's get to work.

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How to Avoid Injury and Shin Splints When Jumping Rope

Updated on July 5, 2017

Injuries are never fun to deal with.

You put in the hard work, you start making progress toward your fitness goals, and you begin noticing improvements in your strength and endurance.

Then, often out of nowhere, an injury strikes.

You get a sharp, shooting pain in your ankle. Or your shins start hurting while jumping. Or there’s just general pain that holds you back.

And all that hard work and progress you’ve made begins to feel futile.

Most of us have sustained at least one injury along the way to our fitness goals. At times, it seems as if it’s just part of the process. But there are things you can do to avoid injuries and particularly shin splints when jumping rope.

In this post, I want to share some tips that can help you avoid injuries and stay (relatively) healthy while pursuing your fitness goals.


Important Note

Before you read this, please note that I am not a medical professional, nor is the following a substitute for medical advice; please consult your physician immediately if you sustain an injury or experience excessive pain as a result of working out.

However, the content of this post is based on extensive personal experience, as well as feedback from thousands of jumpers. I hope you find it useful!

Before we Begin…

If you’d like to see what other jumpers from all across the globe are doing to avoid injury, join our private (free) jump rope fitness community and engage with thousands of jumpers.

Click here to join our jump rope community.

Jump Rope Safety: General Notes

Jump rope training is unique because it is a self-limiting exercise.

That means it naturally keeps you from being able to use poor technique over an extended period of time. If your technique is wrong, you will trip up very quickly.

It’s also a very low-impact activity.

Good jumping technique requires you to jump on the midsoles of your feet (see other important technique tips here) which allows the stress to dissipate evenly through your body. This is unlike the high-impact heel-to-toe strikes experienced through other endurance activities, like running.

Tip: read our post on Jumping Rope vs Running for a full comparison.

Even though jumping rope is much safer overall, it doesn’t mean that there aren’t risks involved. There are always risks involved with any form of training and it’s important that you make yourself aware of them so you know what to pay attention to.

Here are some of the more common injuries that can occur with jumping rope:

  • Shin splints
  • Calf strain (excessive soreness)
  • Plantar fasciitis
  • Patellar tendonitis
  • Stress fractures
  • Achilles tendon strain
  • General joint pain
  • Ankle twist or sprain

The following jump rope tips should give you a good overview of what you can do to minimize the likelihood of injury while jumping rope (and, hopefully, prevent injury altogether).

How to Avoid Injury (and Shin Splints)

As an update to this article, we’ve put together an in-depth video to show you how you can reduce your chances of injury and shin splints when jumping.

Take a few minutes to watch below or scroll down to the tips.

Note: don’t forget to subscribe to our YouTube channel for more workouts and tutorials.

Alright, let’s get into the tips.

1. Listen to your Body, Recognize the Signs

There is a difference between normal pain and bad pain.

As someone who’s adamant about ‘pushing through the pain’ and finishing that last rep (at any cost), I can personally attest to the fact that I’ve ignored warning signs in the past.

Here are some signs of both normal and bad pain:

Normal Pain: Muscle soreness (or a mild ‘burning’ sensation in muscles), occasional cramping of muscles, and occasional fatigue.

Bad (Abnormal) Pain: Sharp shooting pain that inhibits mobility, visible swelling, pain that become progressively worse over time, extreme tenderness that does not go away, and chronic fatigue. These are all examples of abnormal pain.

In any effective workout regimen, you should encounter some ‘normal pain’ (especially if you’re pushing yourself and making progress). It’s a sign that your muscles are being challenged, which is necessary for growth.

Remember, these are the muscles engaged with heavy jump rope training:

Jump Rope Muscle Engagement

But the “no pain, no gain” saying is often poor advice. (Just because it rhymes doesn’t mean it’s true)

It’s very important to be aware of your body and to know what your own limits are. You want to push yourself, but only to a point where you experience normal pain.

Ignoring the early warning signs of bad pain can lead to more severe muscle, tendon, ligament and joint injuries and even irreversible damage requiring surgery in some cases.

Being able to spot pain ahead of time is crucial to injury prevention.



Normal pain and soreness associated with any effective workout is fine and expected. But be wary of any signs of bad pain – any sharp pains in the joints or muscles. If you do experience any kind of abnormal pain, make sure to stop jumping and have the area of concern checked out by a professional.

2. Choose the Right Surface to Jump On

We’ve built our Crossrope system to be extremely versatile so you can use it on practically any surface. This portability is what makes jumping rope so much fun.

In fact, all of the ropes in our Infinity Rope Series can be used on any surface. For example, the Get Fit Bundle shown below has all our four of our indoor-outdoor ropes:

The Infinity Get Fit Bundle is a powerful four rope training system that's ideal for all fitness levels.

Infinity Get Fit Bundle

But it’s important to understand how the surface you jump plays a role in injuries.

Hard surfaces – like asphalt or concrete – generally put more stress on your joints than softer surfaces such as rubber or wooden flooring and often are the leading cause of shin splints.

To minimize your chances of injury and shin splints, we recommend that you jump on softer surfaces more frequently. This will place less stress on your joints and your ropes will last much longer as well.

If you do find yourself consistently jumping on harder surfaces (like concrete or asphalt), we encourage you to keep your volume and intensity low (nothing high-impact) and look into getting yourself a good jump rope mat to jump on.

If you need one, check out our Crossrope mat and turn any surface into a jumping surface.



The surface you jump on matters. Stick to softer surfaces more often (like rubber or wood) as these surfaces will protect your joints and keep your ropes intact for longer. If you do jump on harder surfaces, make sure you keep your volume and impact low.

3. Get Good Jump Rope Shoes

Similarly, you want to make sure that you’re jumping in good shoes.

Generally, you want shoes that protect your feet from injury during exercise, act as good shock absorbers when your foot strikes the ground, keep your feet comfortable during exercise, and make you look badass when you’re training

We’ve written a full article on how to choose the best jump rope shoes so if you’re interested to see what our top recommendations are, go here:

Best Jump Rope Shoes: Ultimate Guide to Choosing the Right Shoe



Get shoes that offer good stability, good ankle and arch support, and sufficient cushioning in the midsole. Avoid shoes that have deep grooves, an elevated heel, or a platform. For top choices (voted by our community), read here.

4. Pay Attention to Jumping Volume

We’ve talked a lot about training volume in the past. How much and how often you jump rope will have a huge impact on injuries, particularly if you’re new to jump rope training.

We find that beginners often face the issue of too much volume. Excitement and eagerness to learn and build new skills gets the best of them and they stop paying attention to volume. This can be troublesome because the body requires some time to get used to the new stress that jumping imposes on the joints. So make sure to start slow and build up as the body adapts.

In our earlier post, we outline five important questions that you need to ask yourself to determine exactly how much you should be jumping rope to achieve your fitness goals.

Even though longer and higher-intensity sessions result in greater impact on the joints, it doesn’t mean that all of your jump rope sessions have to be kept short and light.

Instead, always look to mix things up – play around with different intensities and durations to keep your training fresh, but always pay attention to the signals your body is sending you (never forget tip #1).

If you’re experiencing excessive soreness from long sessions, scale it down a bit.



Always be aware of how much you’re jumping and make sure to adjust your volume depending on the signals your body is sending you. If you’re completely new to jumping, don’t let your excitement get the best of you. Start slow and build up your volume as your body adjusts to the new style of stress.

5. Get a Good Jump Rope Warm-up In

It’s very easy to skip the warm-up, especially if you’re in a rush to get your workout done.

But the truth is that a good warm-up is absolutely essential if you want to minimize your chances of injury and maximize your performance and results.

A short, effective jump rope warmup routine helps increase your heart rate, blood flow, body temperature, respiration and perspiration rate. It further prepares your joints for action which increases your flexibility so you can do your exercises with better form.

Fortunately, the jump rope is one of the best tools to use for your warm-up.

If you want to learn more about how to structure your jump rope warmup, we’ve got both a beginner and advanced warmup routine to show you here:

Jump Rope Warmup Routine for Jumpers of All Fitness Levels.


Always dedicate a few minutes before your workout to warm-up and get your blood flowing, muscles engaged, and your heart rate up. This is one of the most important things you can do to minimize injury and maximize performance.

6. Stretch Well, Stretch Often

Similar to warming up, a good stretch after your workout and on your off days is an effective way to minimize your chances of injury.

When it comes to jump rope training, some of the key muscle groups you want to stretch are your calves, hamstrings, quads, glutes, and lower back.

On top of stretching, it helps to regularly massage your feet and calves. If you have a foam roller, use it often to get deep into the tissue of your muscles.



Stretching will help you minimize soreness, improve the speed of recovery between workouts, and reduce your chances of injury.

Your Turn

There you have it. The tips I’ve outlined in this post should help you minimize your chances of injury when using the jump rope as part of your training.

But I’m curious – have you experienced any injuries with jumping rope in the past? What was the cause and how did you get through it?

I’d love to hear your responses in the comments below.



Greg Banks: A Story of Ropes, Resilience and Positivity

Published on June 23, 2017

For Greg Banks, Monday, June 5 seemed just like any other day. He woke up, ate breakfast, went to work and then hit the gym for his usual workout.

Little did he know that the crucial moments following his workout would change his life forever.

“I suddenly felt really light-headed, and my chest was super tight. I knew something was very wrong.”

At 51, Greg was in incredible shape. He’d maintained an active lifestyle, and always made fitness a priority. Needless to say, post-workout dizziness was not the norm for him.

Minutes later, the room went dark. Greg collapsed on the floor and lay unresponsive.

He’d had a heart attack.

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60 Jump Rope Songs for a Better Jump Rope Workout

Updated on June 14, 2017

Need to get motivated for your next jump rope workout? Listen to up-beat jump rope songs.

Studies refer to music as a 'legal drug' because of its ability to "reduce the perception of effort significantly" and increase endurance by as much as 15 percent.

That's pretty impressive.​

So to get you started, we've compiled a list of 60 jump rope songs to help make your jump rope workouts a little more effective and a lot more fun.

Whether you're into classic rock or pop, EDM or hip hop, there's something on this list for everyone. Go ahead and check out our full jump rope workout songs playlist.

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Vincent Clark: A Stunt-Lover’s Story of Strength and Survival

Published on June 2, 2017

When you first meet Vincent Clark, “jump rope fanatic” might not be the first words that come to mind.   

“People are always asking me how I train. I enjoy heavy weightlifting, but that’s what they expect of someone my size. People always seem surprised when I say I jump rope. I guess I don’t fit that typical profile.”  

But that’s one of the things Vincent loves most about jumping. At 5’11, 305 pounds, Vincent’s large, muscular physique is more reminiscent of a body builder than a boxer. On a typical day, he can deadlift 600 pounds and squat 465 pounds.

“I want to change peoples’ perspective of what it is to be a jump roper. I want them to see me and think ‘if he can do it, why can’t I?”

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How to do Double Unders: From Zero to 639 Double Unders in a Row

Last updated on May 31, 2017

Welcome to the ultimate double under training guide where I’m going to teach you how to do double unders like a pro, regardless of your starting point.

The double under is one of the most challenging jump rope exercises on the planet, but it's also one of the most effective, which is what makes it worth the time and effort to learn.

When I first started developing the Crossrope system (in my garage), my goal was to get 100 double unders in a row. It took me a long time to get to even 80 consistently, but hitting that 100 mark was proving to be quite the challenge.​

So I created a simple game-plan. Instead of just practicing double unders randomly (which most people do), I created a strategic double under program for myself (attached below).

I knew I came across something powerful because, within just two months, I was crushing 200 double unders consistently. I’ve used the same tips and techniques I’m sharing with you in this article to build up to 639 double unders in a row (video included).

My goal with this post is to show you that if you take a strategic approach to learning how to do double unders, you too can improve very quickly.

Let's get started.

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