Jump Rope
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Instructions
Submitted by:
Tracy Dyll
Last updated: 11/6/2011
Including jump rope exercises in your workout routine has numerous benefits. Along with improving your cardiovascular output, jumping roping can develop agility, coordination, and balance. These skills combined can increase performance in sport-specific activities. Agility, coordination, and balance are also important factors in day-to-day activities, such as standing and walking.
For the correct rope size, the ends of the jump rope should come up to your armpits. Holding the jump rope handles, one in each hand, the rope should be resting on the ground directly behind your feet. Your head should be up, eyes looking forward, not down at your feet. Your elbows should be positioned in close to your body. During the jump, your body should be erect. A basic jump is straight up and down and about 1 inch high. The rope is gets its momentum with a basic swing of the wrist and forearms. The knees should flex and extend slightly with each jump. As you jump, try to develop a rhythm (the speed at which the rope turns).
For the correct rope size, the ends of the jump rope should come up to your armpits. Holding the jump rope handles, one in each hand, the rope should be resting on the ground directly behind your feet. Your head should be up, eyes looking forward, not down at your feet. Your elbows should be positioned in close to your body. During the jump, your body should be erect. A basic jump is straight up and down and about 1 inch high. The rope is gets its momentum with a basic swing of the wrist and forearms. The knees should flex and extend slightly with each jump. As you jump, try to develop a rhythm (the speed at which the rope turns).
Step 1
Position rope by shoes. Swing the rope using wrist and forearms.
Step 2
Jump over the rope to let it pass under the shoes. Try to keep a constant rhythm.
Exercise Details
Difficulty Level MEDIUM
The jump rope is a medium difficulty exercise.
Target Muscle
Lower Body
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