The Set Up
Wear athletic shoes and jump on an athletic surface such as a sport court or hard wood floor. Adults should avoid jumping on hard or concrete surfaces. At home piece of plywood sized 4×6 or so can turn any spot into a jump rope platform. Be sure to use a rope
that fits you. Most kids use an 8′ rope, most adults need 9′ or 10′ rope.
Build coordination, timing and fitness over time.
Very short bouts of proper rope jumping will yield faster results and better technique if you commit to a regular routine of jumping rope. During any workout routine, whether it be weight training or cardio training, try any of these training suggestions:
How long can you jump rope without breaking form or losing speed? Stop, rest and repeat. Try and beat your score. Repeat one more time. That’s it. Come back in a day and try again.
10 and 10:
Jump for 10, rest 10 seconds. Do this 10 times.
Work on your basic bounce for 30 seconds. Rest. Work through learning a new skill. Rest as much as needed.
As you can see, the point is not lengthy bouts of jump rope. The initial phase should be moderately challenging and fun with focus on developing your timing and technique.
Patience and Practice
Rope jumping requires coordination and timing. The only way to improve is through regular practice. Early on you’ll make a lot of mistakes. It’s OK! Focus on effort and enjoyment, not results. Through regular short sessions over time, your results will follow.