# Jump Rope: how to do it

- Main muscles: cardio, calves
- Also works: forearms, front delts
- Equipment: jump rope
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/jump_rope/087702d206/side-m-720.mp4

## Steps

1. Stand on the middle of the rope and check the handles reach your armpits.
2. Hold the handles lightly with your elbows close to your sides and the rope behind your heels.
3. Turn the rope with your wrists and make a small hop as it reaches your feet.
4. Land softly on the balls of your feet with your knees slightly bent, then repeat.

## Cues

- Turn from the wrists, not the arms.
- Small, quiet hops.
- Elbows stay close to your sides.

## Common mistakes

- Swinging the whole arm: keep your elbows tucked in and let your wrists turn the rope.
- Jumping too high: hop just high enough for the rope to pass under you.
- Stiff legs on landing: keep your knees soft and land on the balls of your feet.

## The version in our demo

Basic two-foot bounce, feet together, one small jump per rope turn, rope turned forwards by the wrists. It is the first skill every source teaches; alternating-foot and heel-flick steps come later.

## Starting position

Standing tall with feet together or up to 10 cm apart, weight on the balls of the feet, knees soft (10–15° flexion). Rope sized so the handles reach the armpits when you stand on its middle. Upper arms close to the ribs, elbows bent about 90°, hands at hip height and 20–25 cm out to each side, light grip. Chest lifted, shoulders relaxed and down, eyes forward. The rope hangs behind the heels.

## The movement

The wrists turn the rope in small forward circles; the rope travels in a tall arc over the head and comes down in front. As it nears the feet, push off through the ankles in a small hop, the rope passes under, and land softly on the balls of the feet with the knees bending a little, heels lowering towards but barely touching the floor. One hop per turn. Upper arms, shoulders and torso stay still; only the forearms and wrists move.

## Breathing

Relaxed, steady breathing through the nose and mouth; do not hold the breath.

## Tempo

Real sets: 15–30 s to start, building to 60 s or more.

## Form in numbers

- Hands trace circles about 8–10 cm across at the wrists; elbows stay 5–10 cm from the ribs.
- Rope arc clears the head by 10–20 cm at the top and skims the floor 10–20 cm in front of the toes.
- Torso vertical; head still, eyes forward.

## Sources

1. [ACE, "Calorie-Burning Jump Rope Workout For Beginners"](https://www.acefitness.org/resources/everyone/blog/5408/calorie-burning-jump-rope-workout/)
2. [Cleveland Clinic, "6 Benefits of Jumping Rope for Your Overall Health"](https://health.clevelandclinic.org/jump-rope-benefits)
3. [Harvard Health, "Plyometrics: Three explosive exercises even beginners can try"](https://www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960)
4. [Physitrack, "Jump rope skipping – alternating heel flicks (exercise video)"](https://us.physitrack.com/home-exercise-video/jump-rope-skipping-%E2%80%93-alternating-heel-flicks)

Source: https://trainaq.com/exercises/jump-rope