How to jump rope

For beginners who want steady cardio using a rope anywhere with clear floor space.

Quiet wrists and light hops keep the rope moving while you stay balanced. Every step builds that simple rhythm so the rope clears your feet without extra effort.

You'll need a jump rope that reaches your armpits when you stand on its middle, flat closed-toe shoes, and clear floor space eight feet by eight feet.

Step 01
MEASURE the rope to your height: stand on its middle with both feet and raise the handles straight to your armpits.
Shorten the rope if the handles rise above your armpits. Choose a longer rope if they fall short of your armpits. The length is right when each handle sits level with the base of your armpit.
Step 02
GRIP the handles lightly with thumbs on top, fingers wrapped, and elbows bent against your ribs.
Keep each hand about twelve inches from your side. The hold feels correct when the rope can spin from the wrists alone and your palms stay relaxed.
Step 03
PLACE your feet together under your hips, knees soft, and weight on the balls of your feet.
Look straight ahead at a fixed spot on the wall. You feel steady when a gentle bounce keeps your heels off the floor.

The most common mistake

Beginners swing their whole arms or jump too high. Pin the elbows to your sides and hop only one to two inches.

Pro tip

Practice twenty wrist circles with no jumping until the rope makes a steady loop in front of you.

Say it every time

Wrists small, hop low, land soft.

Read it as an article on How To

Step 04

SWING the rope from behind your feet forward using small wrist circles no larger than a dinner plate.

Lock the elbows so the upper arms stay still. You hear a soft even whoosh when the circles stay small and smooth.

Step 05

HOP straight up one to two inches so the rope passes under both feet at once.

Land on the balls of your feet with soft knees. The height is right when you clear the rope without lifting your knees toward your chest.

Step 06

COUNT each landing out loud up to twenty then stop and reset your feet.

If the rope snags on a foot, halt at once. Set the rope behind you again and restart the wrist swing before the next hop.