Learn How to Jump Rope: The Complete Beginner’s Guide to Jump Rope Training
Updated on June 8, 2018
So you're a jump rope beginner who wants to learn how to jump rope?
Perfect. Because you're in the right place. In fact, you've just stumbled across the complete jump rope training guide for beginners.
I'm about to show you everything you need to know to get started with your jump rope training, no matter what your past experience or fitness level.
You will learn why you should be jumping in the first place, what rope you should be using, what techniques you should learn first, what exercises to get started with, and even how to build your very first jump rope workout.
Ready to get started? Let's get jumping.
Learn How to Jump Rope
We've created this complete beginner's guide to jump rope training help you get started with your jump rope journey. Here's a quick summary of what's covered:
Is Jumping Rope Good Exercise?
Why jump rope? Is jumping rope worth your time?
Before we jump into the fundamentals, it's important to talk about the reasons you should be jumping rope in the first place. Very important stuff.
The jump rope is a unique training tool. It really is. But I'll give you three simple reasons why you need to start jumping. Like today.
It's versatile. Yes - you can use it anywhere, anytime. Can't say that about too many training tools out there (try taking your treadmill on the road with you). You can mix your jump rope with any other training regimens and use it to achieve a wide variety of fitness goals.
It engages you physically and mentally. Few training tools require both physical and mental presence like the jump rope. This is no mindless activity (like riding a stationary bike). No - you're constantly engaged all the way through.
It's a self-limiting tool. That means it enforces good form. Most training injuries come about from doing exercises with poor form. With the jump rope, poor form gets punished with a (slight) whip across the shins. The rope won't let you use poor form. And that's great for injury prevention.
It can get you amazing results in very little time.
What's the Best Jump Rope for Beginners?
Alright. So you've decided to give jump rope training a try. Nice.
But what rope should you get? What's the best jump rope for beginners?
Here's where things get interesting...
If you're a beginner, we highly suggest you avoid using a cheap plastic rope (from Target) and instead get started with a (slightly) weighted rope.
Let me explain why...
The problem with light plastic ropes (or any ropes made with cheap material) is just that - they're too light. Which means you can't feel them rotating around your body.
This is what causes trip-ups and frustration. It's a beginner's worst nightmare.
A weighted rope on the other hand allows you to feel the rope turning. The resistance allows you to feel where the rope is at all times. This is huge.
With a weighted rope, you are able to time your jumps much better. You are able to slow down your pace and can get a nice consistent rhythm down.
Sure it sounds counter-intuitive, but you should see the faces of the beginners we've worked with in live workshops. After countless mistakes with crappy ropes, we put a weighted rope in their hands and literally watched the magic happen. They go from trip-up to trip-up to suddenly stringing consistent jumps almost instantly.
Still not sure about the advantages of weighted ropes? No problem. Watch this:
So what rope should you use?
Any rope that has some weight to it. And yes - we just happen to make some of the best weighted ropes for beginners. Check out our Get Lean Set here:
What About Jump Rope Sizing?
Ok. So you've chosen to get yourself a nice weighted rope. Great.
Now it's time to get it sized right.
One of the more common mistakes we see beginners make is they choose a rope that is not of the ideal length for their body. Like not even close.
Using a jump rope that is not properly sized for YOU will make your training and workouts more frustrating. We can practically guarantee this.
While your rope size will depend largely on your jumping style, there are some simple guidelines you can follow to find that sweet spot.
This video will guide you through the sizing:
And if you're trying to size your Crossrope just right, we've made it easy for you. Check out our sizing guidelines here.
Jump Rope Technique for Beginners
Alright. You have your rope. It's weighted. It's the right size. Good.
Now what the hell do you do with it?
This is where things get fun...
I'm going to show you a few fundamental beginner techniques that you need to practice and develop in order to learn the skill of jumping rope.
And yes - you're learning a new skill here. Don't forget that!
Now when it comes to jump rope technique, there are a simple, yet important things you must be aware of. Let's break them down one by one.
Where you position your hands while jumping rope is very important. You want to focus on two things in particular:
1. Symmetry: you want to make sure both hands are roughly the same distance away from the center line of your body and that your hands are positioned.
2. Movement: you want to make sure there is minimal movement of the elbows and shoulders. The jump rope rotation should be generated by your wrists.
Watch this quick video on hand positioning:
Bounding and Acceleration
Jumping rope is all about consistent bounding.
You want to minimize the space you create between yourself and the ground. Your bounds should be roughly 1-2 inches off the ground.
You also don't want to pull your feet back or tuck your knees in. You want to keep your toes pointed down.
Another important note - make sure there is always a slight bend in your knees and that you are landing softly on the balls of your feet every bound. This will ensure the stresses from jumping are nicely dissipated through your body (i.e. injuries minimized).
And one more thing...
If you're still struggling with the "double hop", we've got a quick fix for you here.
Simple Jump Rope Drills to Practice (No Rope Needed)
Before we end this section on jump rope fundamentals, we want to show you three simple drills that you should use regularly to help you master the basics.
You won't need a rope for these. Watch this video for instructions:
Your First Jump Rope Exercise
Sweet. You've got your rope. You've got the fundamentals down. Now you're ready for the next step - your first jump rope exercise.
As a beginner, to learn the most basic jump rope exercise in existence - the basic jump. We know - the title couldn't be more perfect. Here's what the basic jump looks like:
And here are the guidelines to remember:
- Keep your feet close together when jumping
- Always jump on the midsoles of your feet and land softly
- Keep your jumping height low (½” - 1” off the ground)
- Keep your knees slightly bent at all times
- Maintain a tall, neutral spine
- Keep your head up, chest up, and head looking forwards
- Keep your shoulders pulled back and your elbows held down and back
- Keep your hands along the mid-line of your body (along that string)
- Use your wrists to turn the rope (not your elbows or shoulders)
The basic jump requires a bit of practice until you get the rhythm and timing down. But once you do, you will have established the necessary platform to develop other jump rope exercises and variations.
But it all starts with the basic jump.
Jump Rope Pace
One of the greatest things about jumping rope is that there are 4 ways to increase the intensity level of your workouts. There's resistance (how much your rope weighs), skill difficulty (how challenging the jump rope exercise is and the coordination that is required), duration (how long are you jumping for and how often are you resting), and lastly pace (changing your speed to change the intensity).
Changing pace will help you adjust your workouts to your ability level so that you can perform your workouts efficiently and with ease.
Watch this quick video on changing pace:
Note: if you would like to take a look at a full library of possible exercises you can work up to, check out these jump rope tutorials for skills you can add to your routine.
Again, a weighted rope will help you speed up your technique development. Using a mirror will also help you pinpoint any symmetry issues you might be having. Use both.
A Jump Rope Workout for Beginners
You've made it!
You've got your (weighted) rope. You've got it sized properly. You've got your fundamental techniques locked up. And you've learned how to do the basic jump.
Now it's time to try your very first jump rope workout.
Quick How to Jump Rope Summary
Phew. That was a meaty post. My hope is that you got some value from it and that it has inspired you to give jump rope training a try.
Let's quickly recap what we've learned.
We started by digging into the reasons for jumping rope. There are a number of them, but versatility, effectiveness, and engagement were some of the top ones.
We then talked about the importance of choosing the right rope. As odd as it sounds, weighted ropes will tremendously speed up your skill development. It will also make jumping rope a lot more fun and engaging.
With the right rope in hand, we explored the fundamental jump rope techniques you must learn - primarily hand positioning and proper bounding. We also covered the first jump rope exercise you need to master - the basic jump. Everything starts with the basic jump.
We finally finished things off by digging into your first jump rope workout. Make sure to download it before you head off!
Share This With a Beginner
Do you know someone who's looking to learn how to jump rope? Or someone you think would be interested in giving it a shot? Share it with them here:
We would love to answer them. Leave them in the comments below!
Cheers, my ninjas ;)