Jumping rope is a time-tested exercise that burns calories, supports lean muscle development, and improves endurance. For example, it’s commonly used in boxing training to improve a boxer’s strength and stamina. So if jumping rope is good enough for boxers, that means it’s also good for anyone — but how long does it take to learn to jump rope?
It takes anywhere from a few days to a few weeks to learn to jump rope properly. It depends on how often you can practice, but like anything else, consistent repetition is a sure-fire way to improve your technique. Going from novice to advanced in the shortest amount of time comes down to dedication.
Remember, jumping rope is all about the journey — the journey of 1,000 miles begins with one step, or in this case, one jump. Starting your journey is always the hardest part, but don’t overthink it; start today. I’ll discuss the process of learning how to jump rope with the right techniques in this article, so keep reading.
How Fast Can You Learn How to Jump Rope?
You can learn how to jump rope (slowly) in as little as a day, but it will likely take a couple of weeks before you can confidently jump for an extended period of time. This is because jumping rope is a great cardio workout, and it will tire you out very quickly.
Some people won’t get the hang of it for months, which can be discouraging. But it’s important to remember that as a beginner, you may find jumping rope more challenging than it looks.
It applies pressure to your knees and ankles, and poor form can lead to injuries.
With that in mind, it’s best to take things slowly and listen to your body.
However, if you’re in relatively good shape, you can get the hang of jumping rope in as little as two weeks.
Why You Should Learn How to Jump Rope
As well as being a great cardiovascular workout, jumping rope can help with coordination, core strength, and packing in a calorie-burning workout in a short amount of time.
Jumping Rope Is a Great Exercise for Those With Limited Time
Jumping rope is an excellent exercise for people who don’t have a lot of spare time on their hands. Since a great workout doesn’t need to exceed 15 or 20 minutes, many people jump rope before or after they work to remain active and healthy.
Even 15 minutes of jumping rope daily for months is enough to learn how to jump rope quickly.
Learn To Jump Rope for Fitness Reasons
Fitness has an infinite number of levels to it.
Some people learn to jump rope to fit back into their old clothes. Other people jump rope to accompany their training as top-tier professional athletes.
Nearly anyone who starts a jump-roping routine will notice that their fitness improves quickly and incrementally as repetitions and frequency increase.
Jumping Rope is Motivational
Everyone has their motivation for learning how to jump rope. With this specific motivation in mind, designing a jump rope workout should be customized.
People who are sedentary may decide that they want to learn how to jump rope to start an exercise program. Others may want to start jumping rope to reduce stress. As long as this motivation comes from within, anything is possible.
How To Jump Rope
You can start learning how to jump rope by skipping a phantom rope. As a novice, jumping rope can be a challenge, and you may find yourself tripping the rope repeatedly, making it difficult to get into a cadence.
Starting with phantom rope skips avoids the problem of the rope completely. To perform phantom rope skips, pretend to swing a rope while jumping over the imaginary object.
Here’s how to jump rope:
- Find the right length jump rope.
- Learn how to jump rope properly.
- Practice various jumping techniques.
- Incorporate more advanced jump rope techniques.
- Build on repetitions in each session.
- Master your form.
Let’s go over each of these in greater detail.
1. Find the Right Length Jump Rope
When learning how to jump rope, start by investing in a jump rope with the correct length and thickness. Several charts make it easy to size a jump rope according to a user’s height. Start with these metrics and modify them until entirely comfortable.
Start with a light jump rope before considering a weighted jump rope to get used to the technique. A light jump rope cuts through the air quickly and reduces muscular strain. However, advanced jumpers can benefit from a weighted rope to maximize muscle gain.
2. Learn How to Hold a Jump Rope Properly
When holding a jump rope, focus on reducing elbow and shoulder movement. Jumping rope is all in the circular motion of the wrists. Only moving the wrists to propel the jump rope in a circle reduces unnecessary movements. Since there is only so much oxygen to go around, reducing arm swing increases potential repetitions.
3. Practice Various Jumping Techniques
An efficient jumping technique equates to more reps. Each jump should be just enough for the jump rope to slip below the feet. Athletes who jump higher than necessary burn excess energy and won’t maximize their jump rope repetitions.
While easy to explain and understand, the perfect jumping technique is going to take time. At first, expect to start and stop continuously as the jump rope hits the feet. The goal should be to find the sweet spot and string together a series of successful jumps without any failures.
Bend the knees slightly when jumping rope, as this will reduce undue stress on the knees. Also, focus on bouncing on the balls of the feet, not on the heel, reducing impact. Additionally, jumping on the balls of the feet replicates athletic movements and improves rapid muscular contraction.
When jumping rope, keep the feet together, keep the chest up, and look forward. Also, maintain an erect posture with the shoulders back and hold the hands at the waist. Once this posture is locked in, start jumping rope and notice which part of the body fatigues first. Either this is the weakness in the chain or improper form is the issue.
The Double Hop Exercise
The first jumping rope exercise a beginner should perfect is the double hop exercise. This exercise allows a beginner to move the rope slowly and develop a cadence with two jumps for every rope skip.
After the Double Hop Exercise, move the rope faster and jump once on every rope revolution. Continue to move the rope faster and faster to perfect this basic technique.
4. Incorporate More Advanced Jump Rope Techniques
After perfecting basic techniques, start experimenting with advanced rope jumping techniques. These include the:
- Boxer Skip
- Push-Up Jump
- Elevate 360 Wrap
Here is a video on 16 advanced jump rope techniques.
5. Build on Repetitions in Each Session
The key to learning how to jump rope is all about improving each session. Most beginners start jumping rope three times a week, aiming to improve the number of repetitions they perform each session. Beginning with 100 repetitions and only increasing by ten repetitions each session equates to performing 220 repetitions by the end of one month.
As repetitions progress, the increase will not be linear at a certain point. Additionally, not everyone will be able to jump rope three times a week due to other obligations or injuries.
Other than motivation, the number one hindrance to continuing a jumping rope routine is injuries. The key to avoiding jump rope-related injuries is to invest in a nice pair of shoes and, in some cases, custom sole inserts.
Jumping rope places a great deal of stress on the Plantar tendon, the tendon on the bottom of the foot, and the Achilles tendon. Stretching, massage and ideal footwear are crucially important to longevity.
6. Master Your Form
As with anything else, jump rope mastery all comes down to form. Spending the time to develop perfect form at the very beginning ensures that an athlete won’t need to go back and correct errors in their form.
While the goal is to learn how to jump rope as quickly as possible, start slowly, practicing the ideal form from the get-go.
Jumping rope in front of a mirror is one way to gauge form, but taking a video recording and analyzing it is far better. For further feedback, send the video to a jump rope expert to critique minor errors that decrease efficiency.
Learning to jump rope properly takes a lot of effort and can take years to master.
Unfortunately, most beginners give up after just a few weeks or months into their learning process if they don’t achieve the desired results.
However, anyone determined to learn to jump rope properly should stick with it and continue to practice daily or at the least, a few times a week.
- JumpRopeHub: Jump Rope Length – What’s the Perfect Size (Illustrated How-To Guide)
- Crossrope: How to Jump Rope: The Complete Beginner’s Guide to Jump Rope Training
- BuyJumpRopes: Learning to Jump Rope? – 12 Steps to Skipping Stardom
- Elevate Rope: 20 Advanced Jump Rope Tricks That Will Challenge You
- YouTube: fightTIPS: 16 Jump Rope Tricks From Beginner to Advanced