One hop per rope revolution, both feet together. This is the most basic jump rope exercise. Now that you have the basics down on how to jump rope, let’s cover some moves so you can expand your workouts. We’ll cover additional exercises you can do to level up your jump rope game now.įeel free to mix and match any of the moves below into your workout.Īfter a while, your rest period might be normal hops, while your interval period can be one of these sweet moves. If single and double jumps get boring, have no fear. With our last workout today, we’re bumping up the duration of double unders to 30 seconds, then resting for the same time. We’re going to focus on building power, so we’ll do intervals for 15 seconds, then rest for 45. Now that you’re at Level 4, it’s all double unders, all the time. The mission with Level 3 is to get comfortable performing double unders. Just try to keep it consistent, as this will help your rhythm. If this is too tricky, do a double under for every four normal jumps. On Level 3, it’s time to mix in double unders.ĭuring our jump interval, you can do every other, so one single under followed by one single double under (1 jump, 2 rotations of the rope). Meaning you can rest for 45 seconds, no problem.įor the next level, we’ll do the same moves, but we’ll increase your single under duration Jump Rope Workout Level 2 : If this is too much, feel free to increase your rest period. If you’re familiar with High-Intensity Interval Training, you’ll notice it’s the strategy for our beginner jump rope workouts. The Nerd Fitness Jump Rope Workout (With Video Tutorial)Ĭoach Matt walks you through 5 different levels of difficulty for your jump rope workout. Once you get the feel of it, it’s time to do some workouts. Getting the rhythm and timing down with a jump rope can be tricky, so hang in there and be patient. Just accept that the rope is providing you with immediate feedback, and try again. Maybe you hopped too high or your elbows went a little off. If you hit your shins or toes with the rope, something went wrong. Here’s a great point from Coach Matt: as a beginner, the rope itself will be your coach. You may find it easier to keep your arms and elbows stable moving faster. Once you get comfortable with the rhythm, try one hope per rope revolution to tighten it all up. When starting with this position, you might find your elbows flailing out a bit since they’re moving slow. When you first get going, go slow with the arms, and do two hops per one rope revolution. Once you’re comfortable swinging from both hands, it’s time to think about putting it all together. To start, you might even just try getting the rhythm down with one hand: Your arms will go downward at about a 45-degree angle. Resist trying to rotate with a lot of elbow movement (try to keep them stable instead).įor the position of your arms, you want your hands out roughly at the height of your hips. The name of the game with jumping rope is “in control.” Swinging from the wrists will help you maintain control of the rope. We want to keep the movement narrow, mostly coming from your wrists. Your arms will remain mostly stable when powering the rope. If you’re too loose, you might flail around a bit and get off your mark. If you have trouble with this, Coach Matt recommends drawing some type of “X” or mark on the ground so you stay in one place.Īnother tip from Coach Matt: keep a little tension throughout your body. Most of your power will come from your ankle and toes. Then, practice jumping up and down in one spot. Matt breaks down jumping rope into three parts: How do I build a jump rope workout (next steps)Ĭoach Matt, from our Online Coaching program, guides you through learning how to jump rope in the video above.Jumping “rope” without a rope (Jump Rope Alternatives).How do I choose a jump rope? (Length and Type).The Nerd Fitness Jump Rope Workout (with Video Tutorial). ![]() How do I jump rope? (Video for Newbies).We specialize in helping beginners learn how to train, so you’re in the right place if you’re a little nervous about tangling yourself up. Today we’ll help you get started, even if you’ve never touched a jump rope before (in fact, we’ll show you how to get going without one).
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