BEGINNER FOUNDATION course
JUMP ROPE SAFETY: HOW TO MINIMIZE INJURIES
As you go through this course and you begin your journey with jump rope training, it’s very important to us that you stay safe.
And this means understanding the impact of jump rope training.
Here’s the good news.
Jumping rope is actually a very safe form of training, regardless of age.
If you’re using proper technique, jumping on a soft surface, wearing shoes with proper padding, and controlling/paying attention to your jumping volume, you’re going to be jumping for a long time.
There’s no hard heel-toe-impact like there is with running.
You’re not required to put your body in vulnerable positions as is sometimes common with weight training.
However, this doesn’t mean that jumping rope doesn’t come with a potential for injury. Every activity has the potential to cause damage if not done right.
We want to provide you with some safety rules to help minimize your chances of injury.
1 – Always listen to your body
Your body will always tell you what it can handle. Just make sure to listen to it.
If you feel pain, stop. Assess what the pain is and never try to fight through it. That can only set you up for injury.
Always listen to your body. It knows what it can and cannot do.
2 – Control your jumping volume
This is particularly important for beginners.
It’s very easy to get wrapped up in the fun of jumping and start jumping all day.
The problem with that is, for most beginners, jumping places a newfound stress on the feet, tendons, shins, calves, and knees.
And the body needs time to adapt to that new stress.
So you can’t start off with long jump rope sessions. You need to ease into it. The exact times will change from person to person (again, listen to your body), but you want to make sure that you’re paying attention and controlling your volume.
Increase your volume slowly as your body permits.
3 – Make sure you have enough room to jump
The requirements for jumping rope are minimal, but you do want to give yourself enough space to jump comfortably.
We suggest you have at least …
So you want approximately 80 sq ft.
4 – Use a soft surface (and/or good shoes)
We’ve already covered the importance of jumping on a soft, smooth surface vs a hard, abrasive one when you’re getting started.
As a beginner, you want to avoid jumping on hard surfaces. If you have nothing but a hard surface to work with, then it might be worth investing in a good jump rope mat.
The softer the surface, the easier it will be on your joints.
5 – Use good technique
As with any training style, good technique is essential for minimizing chances of injury.
We’ll cover all of the details for good technique in the next section and provide you with a checklist of items to keep in mind while you’re getting started.
6 – Always warm up before you train
// warmup and safety video
No files for this lesson.