Fitness Articles

Jumping Rope for Fitness

Change Your Body on the Cheap with This 3-Week Plan!

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Your Height Rope Length
Under 5' 7'
5' to 5' 5" 8'
5' 6" to 6' 9'
Over 6' 10'

Now that you’ve got the perfect rope, it’s a good idea to spend a couple weeks perfecting your jumping technique—the basic bounce step. Remember that jumping rope is a skilled movement—it takes both coordination and timing to rope with each jump. Keep these pointers in mind:
  1. Hold handles with a firm grip, elbows close to sides.
  2. Make small circles with wrists while turning the rope.
  3. Keep torso relaxed, head lifted, and gaze ahead for balance.
  4. Jump only high enough to clear the rope, with light ankle-knee motion.
  5. During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
  6. Always land softly on the balls of your feet.
  7. Never sacrifice good jumping form for speed!
Introductory Jump Rope Program
Now that you’ve mastered technique, this three-week program will help you build endurance. Always warm up before you start jumping, either by marching or jogging in place, for about five minutes. Finish each workout with a 5-minute cool down, and be sure to stretch the calves, quadriceps, hamstrings and shoulders.

Week 1: Practice the basic bounce step, using an interval (work-rest) training method. Try to jump and rest at a 1:2 ratio (rest twice as long as you jump, such as 15 seconds jumping and 30 seconds resting). Depending on how quickly you pick it up and how conditioned you are, start with around five to 25 consecutive jumps each work period. Then stop, rest, and start jumping again for a total of about three to five minutes. Aim for three practice sessions each week.

Week 2: As you gain confidence and ability, try to increase the number of consecutive jumps you can do before resting. Use the same interval training method, but this time at a 1:1 ratio (your rest time to be equal to your jump time, such as one minute jumping and one minute resting). Repeat your intervals for a total of five to six minutes. Aim for four sessions each week. By the end of week two, you should be able to jump for two to three minutes non-stop.
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About The Author

Jason Anderson Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

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