Ropeworks The art of jumping rope. 

Session NOTES and Highlights

Find motivation, inspiration and ignite enthusiasm for the art and sport of rope jumping with these suggestions. 

Session Notes

Jumping rope requires patience and practice to develop coordination. Start simple, keep bouts short early on and add in skills to increase engagement.
Here’s how to get started
The Set Up

The Set Up
Wear athletic shoes such as cross training or running shoes that provide support.

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.

Jump Ropes:
Be sure to use a rope that fits you.
Most kids use an 8′ rope, most adults need 9′ or 10′ rope. See rope choices below.

Starter Drills

Build Coordination, Fitness and Timing, 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:

Personal Best:
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.

Skill Development:
Work on your basic bounce for 30 seconds.  Then 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.


General Sizing & Buying Guide:

Ages 4-5 = 7′ Rope

Elementary = 8′ Rope

5’7-5’10 = 9′ Rope

5’11 and taller = 10′ Rope

Types of Ropes

Licorice speed ropes are the most common and affordable and most versatile rope. Perfect for elementary through high school P.E.
Long Handled Freestyle ropes provides an extra long handle for performing skills with more ease. These are more costly and better for individual use.
Wire Ropes are used for speed and double unders.
Beaded Ropes are used for anything really. I use them for Double Dutch and Partner Routines such as Wheel, Shared Rope and Buddy Jumping 

Adjusting Your Ropes

Some ropes come with an adjustable function inside of the handle.  These adjustments are really meant to be done one time. Adjusting over and over will compromise the component.

If you’d like your rope to be shorter temporarily, then simply tie a knot on the rope portion below the handle.  This option may be preferred, for example, where budgets are tight and only one rope size is being purchased.  In my program, I buy mostly 8′ ropes, and a few 9′ ropes. This will fit students aged 6-13. For younger or shorter students we will simply tie knots and then untie at the end of class.

Proper Form
During the learning phase of rope jumping, focus primarily on learning the rhythm and timing of rope jumping.  As your coordination improves, focusing on your posture, rope hold and rope spin will help you become more efficient and proficient.

Keep your hands in just below your hips.  This will make your rope feel longer.  Ever so slightly, shrug your shoulders.  If you rope feels too long or is hitting the ground too much, adjust the length.

Your elbows should be back BEHIND your body and your wrists should angle down toward the ground.

Be sure to spin the rope mostly with your wrists.  Doing so will take practice.

Legs should be mostly straight, with a slight bend on the landing.  Jump on your toes, only jumping high enough to clear the rope.

To jump nice and low will require you to spin your rope fast.  So work on speeding up your rope spin so that you are jumping at least 130 beats per minute (every time you jump counts as a beat)

Jumping rope requires patience and practice to develop coordination. Start simple, keep bouts short early on and add in skills to increase engagement.
Here’s how to get started
Rope behind you, arms extended out, down and low.




Ready Position
Start here before doing anything.
From “Eagle Pose” reach arms straight out in front of you. Tug on the back of your legs with the rope.  Always start in ready position.



Swing & Stop
From ready position, swing your rope over your head, and stop it in front of you. No jumping. Swing it back over the other way and continue doing so until it feels easy and smooth. Next try “Swing, Wait, Jump”.

Swing, Wait, Jump
One swing, wait for the rope to hit the ground. Then jump over it.
Bunny Jump
Initially, very young jumpers (4-6) will typically progress from “Swing, WAIT, Jump” to this jumping style. The rope will spin slowly as the jumper jumps over the rope, and then takes some resting bounces before the rope comes around again. Over time and once this is comfortable, work on trying the “Basic Bounce”.

Basic Bounce
The ultimate goal is to do the basic bounce.  One spin for every jump. Fast beat, low feet, hands in close to body with fast spins using primarily the wrists. Keep elbows slightly bent and behind the body and keep hands down near your hips.  Focus on timing and coordination before getting too concerned over position.

Instructional Videos in the art of  jumping rope.

Our instructional videos are formatted to get you off to jumping as quickly as possible. The format starts with a full size view of the skill, at regular and slow motion.  Then we break the skill down and finish with suggestions for next steps where applicable.

I also like to include short routines and ideas to spark creativity and new ideas.

Check back for a rotating gallery of skills.  You may also purchase the entire library of 92 videos through our Skill Builders System. 

Shared Rope
Two or more people and one rope.
Two people face each other and hold rope in the same hand as if looking in the mirror (one person right hand, and one person left hand)

Partner A starts in the rope. Try and do 5 jump
Partner B have a turn
Alternate jumping in and out of the shared rope by moving hands back and fourth
Add skills for variety
Create a shared rope routine

Buddy Jumping
One rope for two jumpers
Use a longer rope
Big buddy (person holding rope) should reach the rope further than usual and glide the rope along the ground

Learning Phases:
Stand close together
Swing and stop hitting Little Buddies heels
Swing other direction hitting Big Buddies heels

Big Buddy spin rope and only LB jumps rope, one time.
Both jump rope one time
Try and keep going.
Try the Buddy Routine:












Ready Position




Getting Started

  • Eagle
  • Ready Position
  • Swing and Stop
  • Swing, WAIT, Jump
  • Bunny Jump
  • Basic Bounce


  • M&M
  • Caboose
  • Walk the Dog Challenges: jump forward, backward, in one hand, behind the back
  • Cross Low, Alot, and Long enough to jump through the rope Challenges: Crosses in a row, continuous cross, and cross cross (keep elbows glued together)

Foot Patterns

  •      Jack (out together) and (whip whip) no rope, add a rope then add a challenge
  •      One foot hop
  •      Jog step (only once you can master one foot hop)
  •      Can Can (Knee together kick together)

4 Add – Ons to make any skills more complex

  •      With a cross
  •      With a double under
  •      Moving through space
  •      Jumping backwards

Swing & Stop

Swing, Wait, Jump

Basic Bounce
This is the ultimate goal. Fast beat, low feet, hands in close to body.

Partner Routines

Buddy Jumping:

     Longer rope, beaded, best.
     Slow time beat
     Stay “uncomfortably close” to your partner
     Person with rope, doing a reaching motion and glide rope along the ground

Buddy Routine:

  •       5 jumps together
  •       LB one foot hop x3
  •       LB turn in a circle
  •       LB Jump out to side
  •       LB jump back in from the side
  •       BB travel away and then travel back

Shared Rope:

  •      Each person holds the end of the rope.
  •      When facing each other, rope should be in same hand as if looking in the mirror.
  •      Take turns starting in, then jumping in.
  •      Take turns switching 3 at a time
  •      Try “type writer” = one jump each with no rest spin between jumpers
  •      Face each other and try grabbing the handle from your partner.
Be creative, there are many things you can do in shared rope. See demo videos below.

Buddy Jumping

Shared Rope

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The art of  jumping rope.

Jumping rope for me is an incredible lifetime fitness activity and rewarding creative outlet.  Since skills can be combined, and other movement elements can be added to jumping rope such as acrobatics and dance, the possibilities are endless.  I hope you’ll find inspiration and enthusiasm for my favorite way to move.” – Rene Bibaud – Owner

Motivating Jump Rope Videos by Ropeworks & some of the best competitive and performance jump rope teams.

Double Dutch Highlights

Single Freestyle

Wheel Routines

Group Performances

Partner Routines


Ultimate Single Rope Skill Builders Series


Learn to Jump Rope with 5 Time World Jump Rope Champion, Rene Bibaud using her smart sequencing approach to teaching rope jumping.

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Product Description

Finally – The ultimate skill development system that follows Rene Bibaud’s highly acclaimed approach to skill development is available for educators, youth programs, or anyone working with youth.

The “Ultimate Skill Builders System” for Single Rope Skill development provides educators, the tools they need to teach rope jumping skills in an inspiring, success-oriented fashion with confidence and clarity.

A clean, integrated system teaches students through beautifully crafted hand drawn posters and skill cards helping kids identify up 92 individual single rope skills based on 6 different skill types, and 5 different difficulty levels.

Kids develop learning autonomy by selecting skills based on difficulty and can be challenged further with bonus suggestions and add-on challenges bringing the skill count to over 200 total skills.

Our companion Teachers Manual helps educators make best use of the material with suggested activities, skill descriptions and answers to the most common questions. We’ve included suggested routines, and information on how to create single rope freestyle routines in a step-by-step process.

Each of the 92 base skills are demonstrated through our high quality video program. Each video demonstrates the lesson in high quality resolution including slow motion, full speed and full body shots for optimal understanding. Then each skill is broken down into achievable pieces using Rene’s popular methods. Most skills offer ongoing challenges for students who progress quickly.

The single site license includes the rights to duplicate more cards and posters for larger gyms, or more robust activities (one license per site please)

Digital Products:

  • 140 Page Teachers Manual with helpful content links. (PDF)
  • Skill Generator Tool for Choosing Skills (excel)
  • Digital Files for the Skill Cards
  • Digital Files of the Skill Posters
  • Link to lifetime access to the Skill Builders Video Library
  • Access to Rene Bibaud Private facebook page for educators

Physical Product:

  • 6 Beautiful Skill Posters 12×18
  • 108 Skill and Challenge Cards 3.25×2.25

**Hard Copy Teacher’s Manual Available for additional fee ($10)


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