Learning to Skip

Tips, Precautions & Benefits

So, do you want to start skipping again? Here’s some stuff to get you started!
How to choose a rope – Having a quality rope is important. I recommend a lightweight plastic speed rope. In my opinion, these ropes are more effective than heavier leather ropes and weighted ropes.

To make sure the skipping rope is the correct length with your height, check it by standing on the middle of your rope and pull the handles until it reach your armpit. If the handles are above your armpit, it will need shortening. Choose the thick and comfortable handles.

Get started! – It is important to be proficient with the rope before using it as a conditioning tool. A little initial frustration is to be expected if you have not tried skipping before.

Hold your both handles in one hand, then start to rotate in circular movement to your side. Once the rope reaches the ground, you jump. You don’t need to jump so high. You only need to jump about an inch off the ground to keep impact on your knees and ankles as minimum as possible. This is part of timing practice. Once you have the right timing, start jumping over the rope.

Start with frequent, yet short jump rope sessions. For example, start slowly for 20 to 30 seconds, and go faster for 30 seconds intervals on the rope. Keep the intervals brief, and stop before fatigue mounts. You are learning a new skill (rope skipping). The body is much more capable of learning when it is fresh, not fatigued.

Progression-Gradually increase your session time to let your muscles adapted to the exercise. To improve your heart and lung health, do rope skipping 12 to 20 minutes per hour every three to five times per week.

Jumping Surfaces– Try jumping on a cushioned surface, such as on a large rectangular carpet remnant, wood floor or a gym mat. Try to avoid jumping rope on unforgiving surfaces such as concrete flooring. Choose a quality pair or cross-training shoes when skipping rope.

How many calories you burn – Rope skipping can help you burn calories as many as 70-110 kcal in a 10-minute exercise. However, it depends also on your weight and how keen you are to do it. If you are doing 10-minute moderate skipping, you’ll burn 70 kcal, but if you are extremely energetic, you can eliminate 110 kcal. Boxers may burn up to 1300 kcal after one hour of rigorous activity of rope skipping.

Storage– hang your rope from a hook when you are finished using it. This will prevent the rope from becoming tangled. If you squeeze it into your gym bag, it may get crumbled and develop kinks

Benefits of Rope Skipping includes:

  • Simple
  • Effective form of cardiovascular exercise
  • Easy to learn
  • Inexpensive
  • Strengthens bones
  • FUN!

For athletes, rope skipping will enhance:

  • Agility
  • Balance
  • Co-ordination
  • Footwork
  • Endurance
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