So what are you wearing on your feet? We prefer flat soled sneakers with good
cushioning in the forefoot. You can try basketball shoes, tennis shoes, or even
indoor soccer shoes. Those are all good choices. It's best to jump on a firm
level surface like a wooden or carpeted floor, but you want to avoid soft, uneven
surfaces like grass or ultra hard ones like this concrete floor.
To size your rope, step on the middle of it with one foot and pull the handles
straight up toward the ceiling. The top of the handles should come close to
shoulder height. If your rope is too long you can shorten it by tying knots near
If your rope is too short you'll need to get a longer rope.
Stand with your shoulders relaxed and your knees soft. Keep your elbows in close
to ribs. Your feet should be together and your toes aligned. Your weight should
be slightly forward and you want to be on the balls of your feet. When you jump,
keep your legs close together and leave the ground only one to two inches. Land
softly and quietly.
Now grab both handles of the rope in one hand. Turn your wrist in a circular
fashion so that the rope swings to your side and hits the ground in front of you.
Listen: hit, hit, hit. Now add a jump pushing off with the balls of your feet.
Jump, jump, jump.
Take one handle in each hand with your thumbs on top. Don't choke up too much.
Start with the rope behind your calves. Use your arms to swing the rope over
your head and try to catch it under your toes. Good. Cool. You're ready to jump
through the rope. Just remember to keep your elbows into your ribs and your feet
together. Turn the rope with your wrists, then jump. Remember to keep your jumps low
and land very softly. So it's time to hit the slopes. We're going to go skiing.
Jump side to side as if you're slaloming down the slopes. Now let's take it to the
boxing ring. Gently hop on one foot then the other while shifting your hips side
to side. Now look really mean. Okay that's the alternating foot or boxer step. The
scissors step is next. Alternate sliding your legs forward and backward like a
scissors. Try to keep your legs relatively straight. Okay we're going to
get a little fancy now. This one's called the arm cross. You'll need to bring your
arms across your body about waist height so that the elbows are basically
touching. Make sure your hands extend beyond your hips.
Swing your arms down, not out. Be patient. Don't worry if you miss. Let's try that a
couple more times and remember you need to uncross your arms as the rope passes
around the second time. So for an added challenge you can try these variations:
jumping while turning the rope backwards or towards your heels,
jumping while moving forwards, jumping while moving backwards, jumping
while moving to your left or to your right, and jumping while moving in a
circle or in rotation. During the workout you'll see a variety of rope jumping
steps but always feel free to stick with the basic balance. If you get tangled up
you can also follow along while swinging the rope to the side or you can just put
your rope down altogether. Now crank up the volume and get ready to jump.