30 DAY JUMP ROPE FAT LOSS CHALLENGE

PRESENTED BY CROSSROPE AND BLOOM TO FIT

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jump rope quick-start guide

If you're new to jump rope training, we've created a little quick-start guide to help you learn how to get started with the basics of jumping rope.

We encourage you to take some time to watch the videos below and use some of the drills we've outlined to get yourself ready for the challenge.

Get Your Jump Rope Sized Properly

One of the more common mistakes we see beginners make is they choose to use a rope that is not of the ideal length for their body. Using a jump rope that is not properly sized for YOU will make your training and workouts more frustrating.

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:

Simple Techniques to Get You Started

Once you have your jump rope sized properly, you'll want to start working on your technique. We've outlined three simple drills you can use (without the rope) to get a good feel for what a proper basic jump should be like.

Watch the video below and add these drills to your next practice session:​

Get Your Hand Positioning Right

Once you're feeling comfortable with the drills above, you'll want to make sure that your hand positioning is on point. This is another very common mistake we see jumpers make and it can lead to a lot of frustration if not corrected. Fortunately, it's a quick fix.

Watch this quick video to see what good hand positioning looks like:​

Struggling with the Double Hop?

One of the most difficult jump rope "habits" to break is the double hop. If you've ever jumped rope as a kid, you'll know that the double hop is where it's at. But if you want to be able to pick up the intensity of your jump rope training, you'll want to learn how to move from the double hop and to the basic jump.

If you struggle with the double hop, this video will help:

Putting Everything Together: The Basic Jump

The drills above should definitely help you get started with your jump rope training journey. To summarize things, we want to leave you with some important basic technique guidelines that you should always look to follow:

  • ​Keep your feet close together when jumping
  • Always jump on the midsoles of your feet for max suspension
  • Keep your jumping height low (½” - 1” off the ground)
  • Keep your knees slightly bent when landing
  • Maintain a tall, neutral spine at all times
  • 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 elbows or shoulders)

Finally, here is what a good basic jump should look like:

We hope you enjoyed your Jump Rope Quick-Start Guide. If you have any questions about the drills we've presented or about jumping rope in general, feel free to post your comments in the private Facebook group.

- Dave and Serge​

Challenge presented by Crossrope and Bloom to Fit.