Start Your Jump Rope Routine
Jumping rope is a great way to exercise and get fit whether it be in the comfort of your own home, at the gym or even in a park or a place that you love. It improves your cardiovascular fitness, agility, coordination and strengthens your muscles, bones and tones your body all at the same time.
If you would like to check out the health and fitness benefits please check out my Jump Rope Benefits: Top 10 Reasons for better health and fitness
How To Start Your Jump Rope Routine
Ankle stretches
Rotate your ankles one at a time in a clockwise and then anticlockwise direction 10 times.
Calf Stretches
Stand by facing a wall or a step and place your foot into the corner. Gently bring your body forward so that you stretch your gastrocnemius muscle and hold on each side for 30 seconds.
What You’ll Need
- A pair of cross training shoes that have good padding and ankle support.
- A skipping rope
- Music on a phone, or on a stereo (but not too loud as you don’t want to disturb the neighbours, like I have a few times before… sorry!)
Rope Preparation
- Step on the rope and hold the handles so that they reach your armpits. If there is excess on the rope you will need to adjust the length.
- To adjust the length you will need to feed the rope into the handle as specified in the instructions or alternatively I have found and easy way to adjust the length is to tie a knot in one or two of the sides of the rope where the handles are.
How To Perform The Basic Bounce
- Start with the rope behind you.
- Hold the handles in each hand. Extend your hands and forearms at least a foot away from your body at a 45 degree angle.
- Jump over the rope as it comes towards you, I jump when I see the rope come past my eyes. Do not bend your knees, stand on your tip toes and push off with the balls of your feet to jump.
- Use your hands and wrists to swing the rope over your head but keep your arm movement to a minimum.
- Look straight ahead as you fall into the correct rhythm. If you watch your feet you will be more likely to lose your balance or rhythm.
Tip: You will need to be patient and take your time when you start skipping rope. Find a slow pace and when you begin to find your rhythm this is when you can start to speed it up.
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