A jump rope is a simple, cost effective tool that when handled properly can do wonders for your body. Your first major hurdle will be developing the coordination required to do a significant amount of repetitions at high speeds. This will simply come with time. The only advice anyone can give is to practice as often as you can.
However, there are certain points that you must adhere to if you want to learn how to jump rope properly. Whether you've recently bought a fitness jump rope to get yourself in shape with earnest, or you just want to casually add jumping rope to your workout routine, the following tips are going to be a big help in developing proper form.
Develop A Program
Come up with a plan and stick to it. Determine the intervals that you can handle on a daily basis. You might try starting with 10 sets of 10 jumps. If that's too strenuous, cut it down to 5 sets. Just make sure you're hitting your goals.
It's important that you're actually jumping properly so you don't injure yourself or develop stress fractures over time. You should propel yourself with your ankles, calves, knees, and hips. You're going to want to push the balls of your feet downwards as you make the jump, with your toes pointed towards the floor when you leave the ground.
The key here is to land softly, while making very brief contact with the ground. Disperse the shock through your ankles, knees, and hips. Your heels should never touch the ground.
You want to keep your weight on the balls of your feet. Bend your knees slightly and do not jump more than an inch or so off the ground. Jumping any higher than that serves no practical purpose and you just increase the risk of injury.
About the Author
Matt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years.