By Jenn
May 12, 2015

11 Basic Jump Rope Moves To Get In Shape

11 Basic Jump Rope Moves To Get In Shape

We’ve all gotta start somewhere right?  Maybe you’re a little bit fed up with just jumping up and down and want to experiment with some new moves?  If so, you’re in the right place.  These are the first 11 basic jump rope moves that got me started and are the foundation of my jump rope sessions.

Why Should You Practice These 11 Basic Jump Rope Moves?

Apart from the obvious that exercise is good for you, jumping rope is a fantastic way to improve your cardiovascular fitness and burn lots of calories!  Yes that’s right, jumping rope consecutively for 10 minutes can be the equivalent of going for a jog for 30 minutes.

Jumping rope also improves dynamic balance, coordination, bone density and muscular endurance and it’s fun.  You can jump rope anywhere in the world and have the freedom to exercise anytime. 

These 11 basic jump rope moves are a great foundation for more advanced moves and to be honest you could probably feel happy just performing these moves in your routine. 

If you are new to jumping rope I would recommend practicing each move for 30 seconds to one minute and take a 30 second to one minute break in between depending on your fitness level.  If that’s too easy for you then go for as long as you can then start combining the moves until you start to put a small routine together. 

Tip – If you have trouble with some of the exercises, try them without the rope first so you can get your head around the movement.

11 Basic Jump Rope Moves

What Are The 11 Basic Jump Rope Moves?

There’s no specific order with the moves listed here, just pick something and if you like it and get on with it then keep practicing.  If you find that some moves are harder than others, give them a go but try not to get wound up if you can’t get them right.  Take a break and come back to it or practice another move.  Learning how to jump rope takes time so relax and enjoy the process.

#1. Basic Bounce

Stand up tall with your core tight and shoulders back. Start with the jump rope behind you and then swing the rope over your head. When the rope passes your eyes jump up and allow the rope to pass under your feet. Arms and wrists should be relaxed and down by your side. You may find that doing a double bounce is easier for you and if that’s the case then do that. Continue to jump up and down until you hear the timer.d down until you hear the timer.

#2. Alternatig Foot Step

This one takes quite a bit of coordination, but if you can hop from one foot to the other and do the basic bounce then you should be able to start to put this together.  Give it a go and see how you get on, if it’s a little too complicated at this stage then practice the others and then come back to it at a later date. 

Stand up straight with your shoulders pulled back and your core tight.  Start by jumping on the spot 4 times and then you switch into an alternate hop for 4 jumps.  Then you alternate the pattern in between 4 normal bounces and the hop sequence of L,R.L,R whilst staying nice and light on your feet.

#3. Front Straddle (Skier)

Stand up tall with your core tight and your shoulders back.  For this move your feet are alternating going forwards and backwards.  When the rope passes your eyes jump the rope with one foot in front then as you bring it behind you swap the feet round and jump the rope again.  Try to keep the legs straight with the knees soft when you land.

#4. Side Straddle

This move is like a front straddle but out to the side like jump jack feet.

Stand up tall with your core tight and your shoulders back.  Start with your feet together in the center and the rope behind you.  Take the rope up overhead as you jump both the feet out to the side at the same time.  Everytime the rope goes over your head you are either jumping out to the side or back in again.  Try to keep the legs straight with the knees soft when you land.

#5. Jump Jack

Stand up tall with your core tight and shoulders back and start with the jump rope behind you and your feet together.  Jump your feet out to the side and pass the rope under your feet in this movement.  Then jump back into the center and jump again.  Repeat the movement as if you are doing a jumping jack but with the skipping rope.

#6. Forward & Back Bounce

Stand up tall with your core tight and shoulders back and start with the jump rope behind you and your feet together.  Take the rope overhead and jump forward over the rope with your feet together and your knees soft.  As the rope comes over your head again, jump backward.  You are jumping forwards and backwards like a pendulum for every time the rope passes.

 #7. Skier (Side Jump)

Stand up tall with your core tight and shoulders back.  Start with the jump rope behind you and your feet together.  Swing the rope overhead and jump to the side whilst keeping the feet together.  As the rope goes overhead you jump across to the other side.  You are mimicking the action as if you are skiing down hill.  Land soft with the knees as you travel from side to side.

#8. Complete Box Jump

This move combines movement from the front, back and both sides.  So the best thing to do is imagine you are jumping around in a cross or around the world.   Every time you jump the rope you are moving in one direction and then back to the center: Forward, center, right, center, back, center, left, center and repeat.

#9. Half Twister

This move is a twist at the torso from side to side whilst jumping over the rope.  When you twist you are attempting to jump out into 9 O’clock, 12 O’clock and 3 O’clock directions.

Stand up tall with your core tight and shoulders back.  Start with the jump rope behind you and your feet together.  Swing the jump rope overhead and twist the body to the side of your choice and land as you clear the rope.  As the rope goes back overhead, jump to the center, and then again to the other side.   You can perform this in a half twist from one side to the other or in three points.  It’s easier to start with three points and then work up to the full twist from side to side.

#10. Alternating Foot Step

Stand up tall with your core tight and shoulders back.  Start with the jump rope behind you and your feet together.  Swing the jump rope overhead and lift one leg up off of the floor and hop from one leg to the other.  When the rope passes overhead you hop to the other leg and repeat from one leg to the other with every rotation of the rope.  You can keep your feet close to the ground or lift your knees up high to increase the intensity and burn more calories.

#11. Arm Cross Over

Practice this one without jumping to begin with so you get the movement of the arms.   

Start with the rope behind you and then swing the rope overhead.  As the rope comes over, cross your arms in front of you so that each hand is by the opposite elbow.  Practice this movement 10-20 times without jumping.  When you feel like you’ve got it, try it with a jump.  The hands stay at the opposite elbow when you jump over the rope.  

Next, as the rope is going up behind you, take your hands out to the side, in the starting position by your waist.  The pattern is crossing and uncrossing your hands as you jump over the rope with every repetition.

Workout With Me – 11 Basic Jump Rope Moves To Get Fit & Lose Weight

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