In this lesson, you will learn how to do single jumps — that’s when you jump once and the rope passes under your feet once.
If this feels too difficult at first, start with half jumps, where you do a small hop after each jump over the rope.
Once you can perform more than 100 basic jumps, you can try the double jump — where you jump once and the rope goes around twice.
Click here to go back to the Rope Skipping main page.
Stand upright and look straight ahead. Keep your upper body tight — don’t let your back relax too much.
Engage your abdominal muscles slightly. Keep your hands close to your thighs and your knees relatively straight throughout the exercise.
Stand on the balls of your feet and swing the rope forward and downward with both hands. Keep your legs together.
Jump over the rope while keeping your eyes forward — try not to look down at the floor. The power should come from your calf muscles, not your quadriceps.
Avoid lifting your knees to let the rope pass; instead, fully extend your legs as you jump.
Jump straight up, keeping your legs aligned vertically with your spine. Land on the balls of your feet and bounce immediately without letting your heels touch the floor.
Remember: the strength should come from the calves, not the quadriceps — so keep your knees relatively straight.
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