Do you want to be proficient in jump rope techniques?
I must warn you first – it takes time and practice.
If you're a beginner, expect to face some frustrations especially if you do not learn the correct body alignment, rope swing technique and the knack to enter and exit the rope (usually we use figure 8 entrance).
You've got to build up your competency from ground up. This could mean just jumping as little as 3 to 5 minutes a day until your rhythm improves. When you begin to feel "flow" in your jump, this is the point of take off where you can experience tremendous improvement.
The Basic Jump Rope Techniques
1. Your shoulders should be down and relaxed
2. Your elbows should stay in, close to your body and your wrists remain slowly below your elbows when jumping in the rope
3. Just use your wrists to turn the rope; not your arms and shoulders
4. Keep your knees bent and your spine in a neutral position (this is the required good standing alignment)
5. Jump and land gently on the balls of your feet
6. Keep a nice high arc in the rope to allow enough space for you to move and jump
Your skill in the rope swing is critical to keep rope jumping a smooth and continuous flow of motion.
Here's how you should do it:
- Stand with the rope in one hand, turn the rope continuously in big smooth circles along that side of your body. Repeat same on the other side
- Stand with the rope in one hand, turn the rope in big smooth figure 8s from one side of your body to the other. Repeat same on the other side
- Stand with the rope in both of your hands, turn the rope in big smooth figure 8s from one side of your body to the other side
- Use the figure 8 entrance as it allows you to enter and exit the rope smoothly. Stay in the rope as long as you can and continue to jump outside the rope until you are ready to re-enter the rope
Jump Rope Styles
Lots of styles you can employ here, depending on how good your jumping skill is –
-Single foot jump
-Double foot jump
-Traveling forward, back and sideway
…. And many more ….
The use of music, as background or as a setting for tempo, is a powerful motivator, to propel you to jump "more".
Start to jump 3 to 5 minutes per day. As you improve, jump 10 to 15 minutes every other day. When you're ready for the full works, jump 15 to 20 minutes per session, 3-4 times per week.
My take is that proper jump rope techniques result in an effective workout plus they lessen your chance of injury while at the same time it allows you to jump rope with the most energy-efficient motion possible.