To jump rope properly, start with a rope that is sized to your height and ensure you have enough space. Hold the handles with a loose grip, keep your elbows close to your sides, and use your wrists (not your arms) to swing the rope. Begin by swinging the rope over your head and gently jump over it with both feet, keeping your jumps low—about 1-2 inches off the ground. Maintain a slight bend in your knees, land softly on the balls of your feet, keep your posture upright with shoulders back, head facing forward, and eyes looking ahead. Practice jumping one rotation at a time, then increase gradually to multiple consecutive rotations, avoiding double jumps. As you gain confidence, you can try variations like the boxer skip or more advanced moves. Key points:
- Size rope properly (handles at armpit level when standing on the rope).
- Keep elbows tucked in and use wrists to turn the rope.
- Jump low and land softly on the balls of your feet.
- Maintain upright posture and look ahead.
- Begin slow, then increase the number of jumps as you get comfortable.
This approach lets you build rhythm and form while minimizing injury risk and improving coordination gradually.
