Jump rope FAQs
What’s the proper jump rope technique?
1. First, think of it like a pogo stick. “Keep your body in a straight line but relax your muscles and joints so you can easily absorb the jump and get ready for the next,” he said. Bend your knees slightly and jump on the balls of the feet to help with that impact.
2. It’s important to keep your shoulders back and chest tall (think of this as like having good posture).
3. And finally, look out on the horizon. “Once your eyes drop to your feet, your form will crumble,” Laux warns.
When it comes to your actual jump rope workout, Laux loves jumping to his favorite song, resting for one minute, then repeating for another few pump-up jams. If you’re just starting out, though, he suggests going for just 10 seconds of effort, then resting for 20 seconds.
As you get better and can do five to 10 rounds, build the work interval, and decrease the rest break.
“Once you build up your strength and fitness levels and slowly build up your jump duration, you will find yourself jumping for longer time periods like 5 minutes or even 10 minutes nonstop,” he said. “It takes time, but you will get there.”
What features should a jump rope have?
If you’re considering which jump rope to buy, think about how you want to use it. “The heavier the handles, the harder the shoulder and forearm workout,” Laux explains. “The lighter and thinner the rope, the faster you can spin the jump rope around and around.”
Anything labeled as a speed rope will likely feel lightweight and fast, while a more straightforward rope (usually plastic with foam handles) may be slightly heavier and likely, more affordable.
The most important thing to consider once you know the kind of rope you want is its length. If a rope is too long, it might be harder to find your rhythm. Conversely, one that’s too short may increase your chances of tripping.
Make sure to check out the brand’s sizing guide before you buy. Then, to measure a jump rope to your height, step in the middle of the rope with both feet, ensure the rope is symmetric and taught, and adjust it so the bottom of the handle reaches your armpits, said Louis Chandler Joseph, NASM-CPT, trainer at Dogpound in LA.
You can always test out the rope and decide if you want it to be shorter or longer, too. Once you have a length you’re comfortable with, use scissors or wire cutters to clip the ends of the cable so you don’t have annoying and unnecessary lengths of the rope hanging off the handles.
Also, Chandler Joseph suggests hanging your rope for storage — though, some ropes (like the Rx Smart Gear rope) do come with their own carrying case, making it far easier to stash away. Just try to avoid any kinks or bends, no matter how you chose to store them.