Beaded rope – made of inner nylon cord covered with plastic. They are excellent for rough surfaces; good for learning the rhythm since it makes a great sound when it hits the ground, and it doesn’t tangle (very important in rope jumping).
Typical me, I spent a little time last night looking around the net for good videos that illustrate proper jump-rope form. The one below from was the one that helped me the most. If you need more, just google “proper jump rope (or skipping) form (or technique, or posture)”.
Single rope jumping or rope skipping is a popular form of cardiovascular exercise. This exercise originated with prizefighters to help develop their lungs and legs.
Rope jumping is a workout that wants practice in order to be efficient. Take a simple rope, preferably thicker in thread; hold both ends on each side and spin it around your body. Jump when the rope wants to “hit” your feet and then continue spinning. The goal is to make rhythmic jumps every time the rope passes underneath your feet.
A European rope jumping group known as has been pioneering the new sport -- their most recent jump launched from the limestone cliffs of on the Greek island of Zakynthos. It's their goal to complete rope jumps in 80 iconic spots around the globe, from the Grand Canyon to a cave network in Croatia to skyscrapers in Las Vegas. They invite anyone to , but we're going to take a pass.
Jump Rope Skills Basketball Skills
Basic Hop And Skip Before you start jumping, make sure the rope fits you. Stand in the middle and pull the handles up along your sides; according to traditional sizing methods, they should just reach your armpits. Then swing the rope and jump over it with both feet a few times: It should just clear the ground on every hop. Keep practicing until you feel comfortable with the basic two-foot hop. Then place one foot slightly in front of the other and try rocking from one foot to the other over the rope as it swings. Practice with the other foot forward, too. Ski Jump Once you feel comfortable with basic hopping and skipping, add in the simplest of tricks: Instead of hopping up and down in place on both feet, jump from one side to the other with each hop, as if you were skiing moguls. For extra intensity, focus on jumping higher each time you go over the rope. Single-Leg Hop For more intensity and an even more grueling calf workout, lift one leg off the ground and hop on the other leg. Count your repetitions, or time yourself, and make sure to do the same amount of time or number of repetitions on the other side too. Running Imitate your favorite boxer by lifting your knees up high with each step, running in place as fast as you can. You’ll have to swing the rope faster than usual to keep up with your feet. You can also run as if you were doing “butt kicks,” trying to make heel-to-buttock contact on every step. A high-knee run places extra emphasis on your hip flexors; butt kicks work your hamstrings. Skipping Backward Once you’ve got a good feel and rhythm for jumping over the rope as you swing it forward, try swinging the rope backward instead. Start with the rope just in front of your toes. Swing it back over your head, then hop over it as it swings beneath your feet. If you can make it through the first few swings, you will be able to establish a regular rhythm that makes it easier to clear the rope, even if you can’t see it coming. Side Swings For more workout variety, try side swings. Start two-leg hopping with a normal rhythm, then bring both wrists tight together and swing the rope handles down and to the left of your body, allowing the middle of the rope to hit the ground. Continue the motion in a figure-eight to the right, also hitting the ground on that side. Then spread your arms back to the normal position and go back to your double-leg hop.