Jumping rope is one of the easiest and most convenient workouts there is. Think about it. You can do it anywhere, the rope is portable, and it’s the best cardio exercise if you’re looking to burn fat and get toned legs for days. However, most people struggle with maintaining the correct jump rope form. Most people either jump too high or too low.
The ideal jumping height is one to two inches off the ground. While jumping, you should keep your knees slightly bent and your toes should be pointing downward. Additionally, you should land on the balls of your feet and not flat on your feet.
At first glance, jumping rope seems like a simple exercise that even a four-year-old can master. However, there are common mistakes that beginners make that can interfere with the effectiveness of the workout. In this article, you will learn some of the common mistakes people make while jumping rope and how to do it correctly so that you can reap all the benefits of the exercise.
The Ultimate Jump Rope Beginners Guide
Jumping rope is one of those exercises that beginners don’t think they need a tutorial on because it seems so easy to do. However, most people jump rope incorrectly without even realizing it. Below are some of the common mistakes people make while jumping rope and the correct way to do it.
Jumping Too High
For some reason, beginners try to leave as much space between their feet and the ground when jumping rope. You’ll notice most people bringing their knees almost to their stomach while jumping. If you’ve been doing this, it isn’t the correct jumping form.
If you’re doing basic jump moves, the rule of thumb is to leave a 1 to 2-inch space between your feet and the ground. If you’re quick in your movements, you can leave even less space. (Source: Cross Rope).
To improve your jumping height:
Another common mistake among beginners is jumping with the entire foot touching the ground. Jumping on your entire foot will not only strain your knees but also tire you out faster, thereby reducing your endurance during the workout.
The correct way to bounce while jumping rope is to stand on the balls of your feet while skipping. 2 to 4 inches of the ball of your foot should be touching the ground when you stand on your tiptoes to jump rope.Furthermore, you should maintain a slight bend in your knees to ensure you’re not applying unnecessary pressure on your knees. Avoid knocking your knees when jumping. (Source: Jump Rope Secrets).
Incorrect Jump Rope Grip
Most people grip the jump rope at the ends, which limits the control they have on the rope. When your grip on the rope is too loose, you’ll find it more challenging to do jump rope tricks or maintain a specific jumping rhythm.
To avoid this, Jump Rope Dudes suggest gripping your jump rope tightly and close to the steel cable and ball bearings. When you do so, you’ll find it easier to control the rope, and you’ll notice your rope glides better.
Excessive Hand Movement
Even individuals with lots of experience in jumping rope fall into the habit of moving their hands too much while jumping rope. You need to remember one thing: the movements are all in the wrists. Keep your hands immobile!
If you feel like your hands are giant windmills when you’re jumping rope, chances are you’re doing it wrong. Take some time to practice moving your wrists without the rope and do it with the rope until you get it. Also, ensure your wrists are close together to give you better control of the rope.
Incorrect posture while jumping rope can either be donkey kicking or piking.
- In donkey kicking, the individual maintains a forward gaze but kicks their legs backward every time they jump. The result is excessively high jumps with a lot of hand movements.
- In piking, the individual push their legs forward when jumping and tend to keep their hands in a straight-out position. With such form, you’ll find that you always need a longer rope to accommodate your legs.
Piking and donkey-kicking are poor forms in jumping rope. The correct jump rope form is a straight alignment of your body from the head to the toe. Your shoulders should be back and down, your neck should be straight, with your head facing forward. Your knees should be slightly bent with your toes facing down when you jump.
To improve your form, record yourself while jumping or have someone else observe your form while jumping to give you an idea of where you need to adjust. Once you’ve figured out your issue with the form, keep practicing until you have mastered the right jumping form. (Source: Buy Jump Ropes).
Using the Wrong Rope
Most beginners don’t put much thought into the jump rope they buy. Most people even use items that can double as jump rope and use it to workout. However, all jump ropes are not the same. Cheap jump ropes tend to have high memory, too much friction on the handles, and they’re not long-lasting.
Other factors you should consider when purchasing a jump rope include:
- Make sure the rope isn’t too long.
- At least 15 inches of clearance for beginner jumpers
- At least 10 inches of clearance for intermediate jumpers
- At least 6 inches of clearance for expert jumpers
- Use the same jump rope every time.
- Heavier jump ropes tend to work better.
If you’re serious about jumping rope to stay fit, invest in a high-quality jump rope. Below are some of the top options to consider:
- FRETREE Jump Rope: This jump rope is made of steel wires that are coated with PVC to guarantee endurance. The rope is also tangle-free, lightweight, and has ergonomic handles to keep your hands comfortable while exercising.
· WOD Nation Weighted Jump Rope: Like other types of exercises, you need to build your resistance to reap the benefits of jumping rope. This jump rope has removable 1-pound weights that allow you to increase resistance as you advance in your training. It’s also lightweight and tangle-free.
· Crossrope Get Lean – Weighted Jump Rope Set: This rope features a fast clip connection system that allows you to connect and disconnect your weights with ease. With the company’s app that’s available for Android and iOS, you get access to effective jump rope workouts at all times.
Most beginners overthink their every move when jumping rope. They can’t stop thinking about tripping, falling over, or jumping in the wrong form. When you’re always in your head, it’s impossible to have fun while jumping rope. Take it easy and have fun. As a beginner, you’re not expected to be perfect. Practice is what will improve your form.
Grab a Jump Rope
As you can see, there’s more to jumping rope than maintaining the right jumping height and bounce. You also need to ensure you’re jumping in the right form, your feet are correctly positioned on the ground, you have a firm grip on the rope, and all the movement is in your wrists. Most importantly, don’t forget to have fun! It’s easier to be consistent if you’re enjoying yourself.