Stand in the middle of the rope. The handles should extend to your armpits. If the handles go past your armpits, cut and adjust the length as necessary.
Don’t jump on hard surfaces like concrete, as this can put stress on your knees and lead to injury. [4] X Research source
Hold the rope with your hands at hip height and keep your elbows slightly bent. Make sure your upper arms are close to your sides. Roll your shoulders back and down and keep your chest out. Jump one to two inches off the floor, giving the rope just enough space to slip under your feet. Land on the balls of your feet. Keep your elbows close to your sides as you turn the rope. The movement should come from your wrists and forearms, not from your shoulders. Make turns that are no bigger than two inches, as any bigger will cause you to jump too high. [6] X Research source Make your jumps small and consistent. Do 10-15 jumps to warm up and get the feel for the basic jump. If you get tired before you finish 15 jumps, drop the rope but keep your arms and legs going. You can work up to using the rope full-time.
Don’t sacrifice form for speed. Make sure you keep your elbows in as you turn and you do not jump higher than one to two inches off the ground. [8] X Research source
Jump rope for 1 minute, with both feet together. Do 20 lunges, 10 per side. Jump rope for 1 minute. Do 10 pushups. Jump rope for 1 minute with both feet together. Do a 30-second plank. Jump rope for 1 minute. Rest for 10 seconds. Repeat this circuit one more time, with a one minute rest between each circuit.
Practice 10 side to side jumps, or as many as you can do in one minute.
Do 10 alternate foot jumps, or as many as you can do in one minute.
Continue to do single leg lift jumps, five on each side. Or do as many as you can in one minute.
Start with the basic jump, for one minute. Go into side to side jumps, for one minute. Do alternate foot jumps, for one minute. Finish with single leg jumps, for one minute. Switch legs each time you jump. Repeat this circuit two to three times, with a one minute break between each circuit. Practice this routine once a day to see improvements.
