Jump Rope 101: Tips from an Expert Jump Rope Ninja

If I have come to learn anything since I started blogging, it’s the the world is a lot smaller than I realized.  

I say this not just because of the incredible community of like-minded people that I have come to know and love over the last 2.5 years but also because of the circle of connections that I’ve found myself intertwined with.  

You see, about 2 years ago I was attending an online blogger’s summit and part of the summit involved participating in a Instagram contest through Girls Gone Sporty.  Being a new blogger, I participated in hopes of making new connections with fellow bloggers and grow my following.  

The prize for this contest was a Crossrope Starter Set– a prize I was eager to win not just because winning is fun but also because this unique jump rope system came with interchangeable handles, 2 different rope weights and the ability to choose based on your height (a total must have for short girls like me).  As you might have guessed, I won and didn’t waste any time putting them to use and posting about it on the ‘gram.

Anyway, unbeknownst to me, my friend and fellow boss babe, Amy was attending a business school in Boston along with the creator of the Crossrope training system.  I cannot remember whether she came across my post or I messaged her about it but it wasn’t long after that I learned of the connection.  

My mind was blown.  What’re the chances?  One in a million? Who knows but we can all agree they’re small.  

So, fast forward two years.  I’ve been using, loving and recommending the Crossrope system to every fitness enthusiast and trainer I meet.  I open a studio and discover that the ONE thing my clients have the biggest issue with is jumping.  

Just as I begin to research a solution, THE creator of the Crossrope Jump Rope System, Dave Hunt emails ME and says “Hey, I wanted to reach out over that crazy coincidence that I still can’t get over…I would love to work together”.  

As you may have guessed again, my answer was “ABSOLUTELY” which leads us to this amazing introduction to jump roping from the ninja of jump roping himself, Dave Hunt….

Jump Rope 101: Tips from a Jump Rope Ninja

Disclaimer: Post contains affiliate links.  Also, contrary to the graphic’s caption I am NOT a jump rope ninja…just a wannabe.

Why Should You Jump Rope?

Before you get started with jump rope training, it’s good to know what you’re getting out of it.

What exactly can you expect from jumping rope?

Or should you even be jumping at all?

There are plenty of benefits of jump rope training that we can cover, but we’ll focus on the three that matter the most.

1 – You can train anywhere

When was the last time you took your treadmill or set of dumbbells on the road?

Thought so.

The jump rope is versatile in more ways than one. You can bring it with you wherever you go and you can mix it up with many other training forms.

2 – You can achieve a wide variety of fitness goals

The jump rope has long been only a conditioning tool that athletes used to prepare for competition.

No longer

But with the introduction of weighted jump ropes (more on that in a second), you are now able to achieve a much wider variety of goals – everything from weight loss to enhanced endurance to better strength.

3 – It’s fun and engaging

Many trainers underestimate the importance of making workouts fun and engaging.

Mindless riding on a stationary bike can only take you so far (actually, not far at all).

But jump rope training is different.

Few training tools require both a mental and physical presence like the jump rope. Your body and your mind are constantly engaged from start to finish. And because of its versatility, you can mix and match your workouts to keep them fresh and fun.

What Jump Rope Should I Use?

Here’s where things get fun.

Jump rope training has evolved greatly over the past decade, particularly with the introduction of new designs and materials that have increased the durability and ease of use of jump ropes.

But most important has been the introduction of weighted ropes.

Weighted jump ropes have changed the game for beginners.

If you’re just getting started with jump rope training (or are fairly new), we generally recommend avoiding the use of cheap plastic ropes.

Sure – they’re cheap. But they’re really difficult to learn and practice with.

The biggest problem with light plastic ropes (from Walmart) is that they’re too light which means you won’t be able to feel the rope rotating around you while you’re jumping.

If you’re a pro, that’s not an issue.

But if you’re a beginner, this lack of feel increases trip-ups and frustration. It’s what’s made jump rope training so difficult for many.

That’s where the unique weighted jump rope benefits come into play.

When you start using a heavy rope you instantly feel the rope turning around your body and that added resistance allows you to feel where the rope is at all times. That means you’re able to slow down your pace and time your jumps with more ease.

We see this at clinics all the time.

Beginners will pick up a speed rope or light plastic rope and struggle. But as soon as they grab a rope that has some weight to it, they start stringing together rep after rep. The smiles on their face tell the full picture.

So what rope should you use?

Well, any weighted rope.

But if you want to take things further and add a level of versatility that’s unmatched – our Crossrope system allows you to interchange ropes.

Check out our Infinity Rope System Starter Set for details.

Jump Rope 101, Infinity Set

3 Quick Jump Rope Tips to Get You Started

You now know the reasons for jumping rope and the type of rope you should be using.

Now it’s time to get jumping.

One of the most challenging aspects of jump rope training is used to be getting started. Beginners often complained about lack of coordination, constant trip-ups, and the frustration that came with learning basic exercises.

But, as explained, that all changed with the introduction of weighted ropes.

Now to help you get started, we’ve prepared three basic jump rope tips to help you learn the fundamentals of jump rope training.

1 – Focus on symmetry

Symmetry is important. How and where you hold your jump rope handles will define the shape the rope makes as it turns around your body.

What you want is a nice open loop like this:

Jump Rope 101: Tips from a Jump Rope Ninja

To achieve that, you want to hold your jump rope handles just to the side of your body along your hip-line. It should feel comfortable.

Pro tip: use a mirror to analyze your symmetry. You’ll be able to see what shape your rope makes as it turns around you and any lapses in symmetry.

2 – Focus on keep your upper body relaxed with minimal movement

Once your arms are in good position to maintain symmetry, you want to hold that position as you turn the rope. You don’t want too much movement at your elbows or shoulders (common mistakes).

Instead you want to make sure that you’re turning the rope with your wrists.

Wrist rotation is super important when it comes to good jump rope technique and we offer some ways to improve that here.

Most important, you want to keep your upper body relaxed. Tense shoulders or a tense back will make it difficult to achieve a nice rhythm.

3 – Focus on light bounding (jumping)

Bounding is the term we often use when we’re describing the jumping aspect of jump rope training. It’s a gymnastics term that means lightly bouncing off the ground.

Your bounds should be kept close to the ground – no more than 1-2 inches off the ground.

Focus on keeping your feet together and landing on the midsoles of your feet while keeping your knees slightly bent. This will ensure that your knees are kept safe throughout your workout.

Also, minimize the urge to tuck your knees in or pull your feet back in an attempt to make more room for the rope.

If your wrist rotation is good, everything will fall into place.

You might also like:  Wild Workout Wednesday: #NoExcuses, Get Your Squat On!

We hope you enjoyed part 1 of this jump rope training guide.

In part 2 we’re going to focus on some popular jump rope exercises and we’ll show you some simple workouts to get started with.

Dave Hunt is the creator of the innovative Crossrope training system. If you’d like to learn more about Crossrope, check out our weighted rope system. If you would like to get more jump rope tips, we’ve got the complete beginner’s guide to jump rope training where you can learn how to jump rope like a pro.


Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Michelle at Fruition Fitness and Nicole from Fitful Focus and Jen from Pretty Little Grub to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

Remember to grab the button, link back and linkup if you have a workout to share! :)

grab button for The Fit Foodie Mama

<div class=”the-fit-foodie-mama-button” style=”width: 200px; margin: 0 auto;”>
<a href=”http://thefitfoodiemama.com” rel=”nofollow” target=”_blank”>
<img src=”http://thefitfoodiemama.com/wp-content/uploads/2015/01/10912598_10152638558488785_954023868_n.jpg” alt=”The Fit Foodie Mama” width=”200″ height=”200″ />
 Loading InLinkz ...

Print Friendly
About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


crossrope fb (2)
Crossrope Jump Rope Infinity Get Lean Set Giveaway
December 11, 2017
Gift Guide: Motivational Fitness Jewelry to Inspire Your Next Workout
November 29, 2017
Cold tips
Cold Remedies That Runners Swear By
November 08, 2017
half kneeling fb (1)
Unilateral Training for Runners: Why the Half Kneeling Position is Key
November 01, 2017
side plank fb
Unilateral Training from the Ground Up: Side Plank Series
October 25, 2017
running strength FB
Unilateral Training from the Ground Up: A Runner’s Guide
October 04, 2017
running injury fb
How to Make a Strong Comeback After a Running Injury
September 27, 2017
3 Strength & Track Workouts to Add to Your Running Routine
September 20, 2017
5 Fun Ways to Stay Active Outdoors This Fall
September 06, 2017