Jump Rope

Setup

1. 01Size the rope: standing on its middle, the handles should reach roughly the armpits.
2. 02Hold the handles lightly with elbows close to the ribs.
3. 03Stand tall on the balls of the feet with knees soft.
4. 04Start the rope behind the heels.

Execution

1. 01Swing the rope overhead using small wrist circles, not big arm swings.
2. 02Hop just high enough for the rope to pass under the feet.
3. 03Land softly on the balls of the feet with a quick ground contact.
4. 04Keep a steady rhythm and relax the shoulders as the set continues.

Checkpoints

• -The rope turns from the wrists while the elbows stay pinned.
• -Jump height stays low, about 2 to 5 centimeters off the floor.
• -Heels never fully settle to the ground mid-set.
• -Posture stays tall with eyes forward.

Common mistakes

• -Jumping too high and double-bouncing between turns.
• -Swinging from the shoulders and burning out the arms.
• -Using a rope that is too long and drags on the floor.
• -Looking down at the feet and hunching the neck.