Jump Roping Technique

By Kimberly Dawn Neumman

To make the most of your jump roping session, it's smart to pay attention to your form, which will not only reduce the risk of injury but also maximize the minutes you're actually able to jump (thus upping your calorie-burning potential). Consider taking a jump roping class if your gym offers one or viewing a technique DVD if possible. However, you can get started right now by keeping these technical points in mind:

Don't jump too high. Many people shy away from jump roping because they think it's too high-impact, but if done correctly, it's actually less joint-jarring than jogging. "You should only leave the floor about two inches max," says Winkler. "This is also the most energy efficient way to jump so you can keep going longer."

Land softly. Winkler suggests imagining you're skipping on a glass floor and if you come down too hard, you'll shatter the surface. Focus on gently landing on the ball of the foot. This will minimize impact.

Make small wrist circles. You can include a little forearm as well in order to turn the rope (think of a cranking motion) but keep your elbows tucked by your torso and your shoulders down and relaxed.

Mix-and-match your jumps. By learning several different jump varieties, you'll stay motivated, work different muscles and be able to jump longer. Start with a basic two-footed jump through the rope, then try running through it, or maybe pretend you're doing jumping jacks. The key is to keep switching it up.

Use "resting moves." If you feel like you're wearing out too fast but don't want to stop, throw in a couple minutes of active rest. Winkler suggests turning the rope to the side of your body instead of jumping through it. Another option? Put down the rope, but keep jumping while mimicking the rope-turning arms. Both these "resting" moves are less strenuous modifications that will allow you to workout longer until you build your stamina.

Remember to warm up before starting any rope skipping workout. Consider walking or marching in place followed by some light stretches (pay attention to your calves since they can tighten up). It's also a good idea to cool down afterwards. Don't forget to drink plenty of water. And, oh yeah, have fun! It may be a work out, but your inner-eight-year-old can also enjoy it as well!

STEP ONE: Need to Know: Jump Roping Workouts
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