Skipping and Jump Rope

A rope that does it all

A jump rope is one of the cheapest and most powerful pieces of sports equipment there is. Boxers use it, athletes use it, and you can use it in your back garden or playground. Skipping builds fitness, coordination, balance and rhythm all at once, and it is genuinely fun.

This lesson shows you how to skip well, why it works your body so much, and a few tricks to try once you have mastered the basics.

Choosing the right rope

Before you jump, get the right rope. To check the length, stand on the middle of the rope with one foot and pull the handles straight up. They should reach about your armpits. A rope that is too long drags on the floor; one that is too short trips you up.

A beaded or plastic rope is best for beginners because it keeps its shape as it turns, making your timing easier to learn.

The basic bounce

Here is the key technique, step by step:

1. Hold the handles lightly, one in each hand, with your elbows close to your sides.
2. Turn the rope with your wrists, not your whole arms. Make small circles. This is the most important tip of all.
3. Jump small. You only need to leave the ground by a couple of centimetres, just enough for the rope to pass under your feet.
4. Land softly on the balls of your feet, with knees slightly bent.

A common mistake is jumping too high and swinging the arms wildly. That tires you out fast. Smooth, small movements let you skip for much longer.

Why skipping is such good exercise

Skipping is a brilliant aerobic exercise, which means it makes your heart and lungs work harder and grow stronger. After a minute of skipping you can feel your heart beating faster, that is your body pumping more oxygen to your muscles. You can learn more about this in how the heart and lungs work in exercise.

It also builds strong legs, sharpens your coordination, and trains your sense of rhythm and timing. Few exercises pack so many benefits into something so simple.

Skip safely

Skipping is gentle on most people, but a few rules keep it safe:

• Choose a soft, flat surface like a sports floor, grass or rubber matting. Avoid slippery or uneven ground.
• Warm up your legs and ankles first. A short jog and some ankle circles do the trick. Read why warming up matters to see why.
• Take breaks and stop if anything hurts.

Tricks to try

Once the basic bounce feels easy, try these:

• The skier: jump from side to side over an imaginary line as the rope turns.
• High knees: lift each knee a little higher as you skip.
• Backwards skipping: turn the rope the other way (this takes practice!).
• Criss-cross: cross your arms in front of you as the rope comes down, then uncross. This is tricky, so be patient.

Try it: the skipping challenge

Set yourself a friendly challenge:

1. Warm up with a short jog and some ankle circles.
2. See how many skips you can do without stopping. Count them.
3. Rest for a minute, then try to beat your number.
4. Over a week, keep a record and watch your score climb.

Skipping is also a great way to stay active every day, which you can read about in staying active every day.

Why skipping is great

Skipping needs almost no space and only one cheap piece of kit, yet it gives a full-body workout. It improves your fitness, coordination and confidence, and you can do it alone or with friends. Master the basic bounce and a whole world of tricks and games opens up.