Jumping rope

Proper Position

• Stand upright with your feet hip-width apart, holding the jump rope firmly in both hands.
• Keep your elbows close to your body, with your wrists slightly in front of your hips.
• Slightly bend your knees for better impact absorption, and engage your core to stabilize your torso.

Movement

• Rotate the rope using your wrists, not your arms, maintaining a smooth and controlled motion.
• Jump lightly as the rope approaches your feet, just high enough for the rope to pass underneath.
• Land softly on the balls of your feet, keeping your knees slightly bent.
• Continue jumping at a consistent rhythm.

Breathing

• Breathe naturally and regularly throughout the exercise. Try to inhale through your nose and exhale through your mouth.

Tips

• Start slowly to master coordination before increasing speed.
• Use proper footwear to absorb impact and reduce stress on your joints.
• Avoid jumping too high to minimize knee impact and conserve energy.
• If you’re a beginner, practice in 30-second intervals followed by rest, gradually increasing the duration.

Variations

• Single-Leg Jumps: Alternate between your right and left leg to build balance.
• Double Unders: Perform two rope rotations per jump for added intensity.
• Alternate Step Jumps: Alternate legs as if running in place while jumping.